Suspension Reverse Fly Wake-up

Suspension Reverse Fly Wake-up

The Suspension Reverse Fly Wake-up is a dynamic exercise that targets the muscles of your upper back and shoulders. By utilizing suspended straps or bands, this exercise engages your stabilizer muscles while enhancing strength and improving posture. To perform the Suspension Reverse Fly Wake-up, you'll start by gripping the suspension straps or bands with an overhand grip. Stand with your feet hip-width apart, and slightly lean back, maintaining a tall posture. Engage your core muscles and keep your shoulders relaxed. From this position, you'll begin by retracting your shoulder blades and externally rotating your arms, slowly pulling them out to the sides. Focus on squeezing your upper back muscles at the top of the movement while maintaining control and stability through your core. This exercise not only helps to strengthen your upper back muscles but also promotes good posture and helps to counteract the effects of excessive sitting or slouching. It is a versatile exercise that can be adjusted to accommodate different fitness levels by simply adjusting the angle of your body or the intensity of the resistance. Incorporating the Suspension Reverse Fly Wake-up into your workout routine can be an effective way to target hard-to-reach muscles and improve your overall upper body strength and stability. As always, make sure to warm up properly before attempting this exercise and consult with a fitness professional if you have any specific concerns or pre-existing conditions. Happy exercising!


  • Start by adjusting the suspension trainer to a height that allows your body to be in a slight incline position.
  • Stand facing away from the anchor point, with your feet shoulder-width apart and a slight bend in your knees.
  • Hold onto the handles of the suspension trainer with your palms facing inwards and your arms extended in front of you.
  • Engage your core and squeeze your shoulder blades together as you pull your arms out to the sides.
  • Keep your arms slightly bent and be sure to maintain control throughout the movement.
  • Pause at the top of the movement, then slowly return to the starting position.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Start with a lighter resistance and gradually increase it as you become more comfortable with the exercise.
  • Maintain a correct posture throughout the exercise by keeping your back straight and shoulders down.
  • Engage your core muscles by tightening your abdominal muscles throughout the movement.
  • Focus on squeezing your shoulder blades together at the peak of the movement to maximize the engagement of the upper back muscles.
  • Perform the exercise in a controlled manner, avoiding any swinging or jerking movements.
  • Breathe steadily throughout the exercise, inhaling during the lowering phase and exhaling during the lifting phase.
  • Consider incorporating other upper body exercises, such as rows and chest presses, to create a well-rounded workout for the upper body.
  • Listen to your body and modify the exercise if you experience any pain or discomfort.
  • Stay consistent with your training by incorporating the exercise regularly into your workout routine.
  • Ensure proper nutrition and hydration to support muscle recovery and growth.


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