TRX T Deltoid Fly
The TRX T Deltoid Fly is a suspension training exercise that targets the rear deltoids and upper back to improve posture and shoulder health. By leveraging body weight and gravity, it isolates the posterior chain while demanding core stability to maintain alignment.
Since this exercise relies on body angle for resistance rather than a specific weight plate, the AI analyzes your RPE and rep consistency to ensure you aren't compensating with momentum or poor form. If your daily recovery data indicates shoulder fatigue or low HRV, the app can intelligently suggest reducing volume or switching to a stable regression like band pull-aparts to protect your rotator cuff while still stimulating the muscle.
Form Cues
- Keep your body in a straight, rigid line from head to heels
- Maintain a slight, fixed bend in your elbows throughout the movement
- Squeeze your shoulder blades together as you form the 'T'
- Keep tension on the TRX straps at all times
- Exhale as you open your arms and pull yourself up
- Don't let your hips sag or arch your lower back
- Don't shrug your shoulders up toward your ears
- Don't use momentum to jerk your body up
- Don't bend your elbows excessively to turn the fly into a row
- Don't allow the straps to go slack at the top of the movement
Common Mistakes
- Turning the movement into a row
- Shrugging shoulders excessively
- Sagging hips or breaking core tension
- Allowing slack in the straps
- Using momentum instead of muscle control
Muscles Worked
This movement specifically targets the posterior deltoids and rhomboids, distinct from general rowing movements by taking the biceps out of the equation. It forces the upper back to retract the shoulder blades against gravity while the core muscles engage isometrically to prevent spinal extension.
Primary
Secondary
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