TRX Y Deltoid Fly
The TRX Y Deltoid Fly is a suspension exercise that strengthens the shoulders and upper back by challenging you to raise your body into a 'Y' shape. It targets the deltoids and trapezius while demanding significant core stability to maintain alignment.
Since resistance in this exercise depends entirely on your body angle, the AI analyzes your RPE and set duration to determine if your positioning provides the correct stimulus. If your recovery data indicates shoulder fatigue or if you report impingement pain, the app can suggest modifying the angle or swapping to a 'W' variation to reduce overhead stress while still targeting the upper back.
Form Cues
- Start facing the anchor point with straps at mid-length
- Keep your arms straight with a soft bend in the elbows
- Squeeze your glutes and brace your core to form a rigid plank
- Lift your arms overhead into a 'Y' shape by sliding shoulder blades down
- Maintain constant tension on the suspension straps
- Don't arch your lower back to help lift the body
- Don't shrug your shoulders up toward your ears
- Don't bend your elbows to turn the movement into a press
- Don't use momentum or swing your hips forward
- Don't let the straps go slack at the bottom of the rep
Common Mistakes
- Hyperextending the lumbar spine
- Shrugging shoulders (upper trap dominance)
- Bending elbows excessively
- Using hip momentum
- Losing strap tension
Muscles Worked
This movement primarily targets the lateral and anterior deltoids, improving overhead stability and shoulder strength. It also heavily recruits the upper trapezius and core muscles to stabilize the scapula and spine throughout the range of motion.
Primary
Secondary
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