Suspension Reverse Fly

Suspension Reverse Fly

The Suspension Reverse Fly is a fantastic exercise that targets the muscles of your upper back and shoulders. It is performed using suspension straps, which adds an element of instability. This instability engages your core muscles to provide balance and stability throughout the movement. During the Suspension Reverse Fly, you'll face away from the anchor point, holding onto the straps with your palms facing inwards. By leaning back and extending your arms forward, you create tension on the straps while keeping your body straight and aligned. From this starting position, you'll initiate the exercise by pulling your shoulder blades back and down, squeezing your upper back muscles. As you retract your shoulder blades, your arms should move outward in a controlled manner, similar to a flying motion. This exercise effectively targets the muscles of your rhomboids, rear deltoids, and upper traps. Strengthening these muscles helps to improve posture, enhance shoulder stability, and prevent shoulder injuries. The suspension aspect of this exercise also adds an element of core engagement, promoting a strong and stable midsection. To increase the intensity of the Suspension Reverse Fly, you can adjust your body angle to be more parallel to the ground or shorten the length of the straps. Conversely, if you find this exercise too challenging, you can decrease the intensity by adjusting your body angle to be more upright or lengthening the straps. Incorporating the Suspension Reverse Fly into your workout routine can contribute to a well-rounded upper body workout, helping you build strength and develop better posture. Remember to start with lighter resistance or progress gradually to avoid overexertion and ensure proper form to maximize the benefits of this exercise.


  • Start by adjusting the suspension trainer to a height that is approximately shoulder level.
  • Stand facing the suspension trainer and grab the handles with a pronated grip (palms facing down).
  • Walk your feet forward and lean back, maintaining a straight body position and arms fully extended in front of you.
  • Engage your core muscles and squeeze your shoulder blades together as you pull your hands out to the sides, keeping your elbows slightly bent.
  • Pause for a brief moment at the end of the movement, feeling the contraction in your upper back muscles.
  • Slowly return to the starting position, controlling the movement and keeping tension in the straps.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement.
  • Engage your core muscles to stabilize your body during the exercise.
  • Start with light resistance and gradually increase as you get stronger.
  • Control the movement and avoid using momentum to swing your body.
  • Squeeze your shoulder blades together at the top of the movement.
  • Avoid shrugging your shoulders; keep them relaxed and engaged.
  • Breathe steadily and maintain a consistent breathing pattern.
  • Stretch your chest and shoulder muscles after the exercise to maintain flexibility.
  • Include this exercise in your upper body workout routine for balanced muscle development.
  • Consult with a fitness professional to ensure proper technique and prevent injury.


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