TRX W Deltoid Fly
The TRX W Deltoid Fly is a suspension training exercise that strengthens the posterior deltoids and external rotators by pulling the body into a "W" shape. This movement improves shoulder stability, posture, and upper back strength while engaging the core.
The AI optimizes your TRX W Deltoid Fly by analyzing your RPE and fatigue levels to prevent form breakdown, which is particular common when targeting small rotator cuff muscles. By monitoring your recovery data and past shoulder sensitivity, the app can adjust volume or suggest alternative angles to ensure you strengthen your rear delts without overstressing the shoulder joint.
Form Cues
- Start with arms extended in front of you, tension on the straps
- Pull your body up by driving elbows back and down towards your ribs
- Rotate your hands back so palms face forward at the top
- Squeeze your shoulder blades together firmly at the peak
- Maintain a rigid plank position from head to heels throughout
- Don't shrug your shoulders up towards your ears
- Don't let your hips sag or your lower back arch
- Don't use momentum or jerk your body upward
- Don't let the straps go slack at the bottom of the movement
- Don't jut your chin forward as you pull
Common Mistakes
- Upper trap dominance (shrugging)
- Breaking the core plank position
- Leading with the head/neck
- Incomplete range of motion
- Flaring the ribcage
Muscles Worked
This exercise primarily targets the posterior deltoids and the external rotators of the rotator cuff, which are crucial for shoulder health and posture. It also heavily engages the rhomboids and middle trapezius for scapular retraction, while the core musculature works isometrically to maintain body alignment.
Primary
Secondary
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