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All exercises

Suspended reverse fly

Intermediate

Suspended reverse fly is a isolation bodyweight exercise for the rear delts, also working the upper back and traps.

What it works

Primary muscle

Rear delts

Also works

Upper backTraps

Equipment
Bodyweight
Movement
Push
Type
Isolation · Pull
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Hold the handles with palms facing each other, arms straight out in front, and walk your feet forwards so you lean back.
  2. 2Set your body in one straight line from head to heels at an angle you can control.
  3. 3Open your arms out to the sides with a slight bend in the elbows, lifting your body towards the anchor.
  4. 4Keep your arms at shoulder height and squeeze your shoulder blades together at the top without shrugging.
  5. 5Bring your arms back together slowly to lower yourself to the start; stand more upright to make it easier.

What to do instead

  • Band reverse flyResistance band
  • Dumbbell reverse flyDumbbell
  • Lever seated reverse flyMachine
  • Cable face pullCable

Easier variations

  • Suspended rowBodyweight
Logged today · 1 min restSuspended reverse fly

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