Exercise guide
Suspender Forward Lunge With Rear Fly
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This compound movement combines a forward lunge with a rear deltoid fly to simultaneously challenge lower-body stability and upper-back postural strength. It is highly effective for improving coordination, core bracing, and posterior chain engagement using suspension tension.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Face the suspension trainer anchor point and hold the handles with a neutral grip (palms facing each other).
- Stand with feet hip-width apart and arms extended straight in front of you at shoulder height.
- Step back until there is slight tension in the straps and your body is upright.
How to do it
- Inhale and step forward into a lunge with one leg while simultaneously pulling the handles out to the sides in a wide 'T' shape.
- Lower your back knee toward the floor until both knees are at roughly 90-degree angles, keeping your chest upright.
- Exhale and drive through the front heel to return to the starting position while bringing the handles back together in front of you.
- Alternate legs for each repetition, maintaining a controlled and fluid tempo.
Form checklist
- Keep the straps taut throughout the entire movement; do not let them go slack.
- Ensure the front knee stays aligned with the second toe and does not cave inward.
- Maintain a braced core to prevent your lower back from arching as the arms open.
- Keep your shoulders depressed (down away from ears) during the rear fly.
Pro tips
- Focus on squeezing the shoulder blades together at the bottom of the lunge to maximize trapezius and rear deltoid activation.
- Think about 'tearing the straps apart' rather than just moving your arms to better engage the posterior deltoids.
Make it harder
- Add a 2-second isometric pause at the bottom of the lunge to increase time under tension.
- Transition into a 'Y' fly (arms overhead) instead of a 'T' fly to increase the lever length and core demand.
Frequently asked
- What muscles does the suspender forward lunge with rear fly work?
- The suspender forward lunge with rear fly primarily targets the glutes, hamstrings, and quadriceps, and also works the rotator cuff and serratus anterior as secondary muscles.
- What equipment do you need for the suspender forward lunge with rear fly?
- The suspender forward lunge with rear fly uses suspension trainer.
- Is the suspender forward lunge with rear fly good for beginners?
- The suspender forward lunge with rear fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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