Exercise guide
Suspender Reverse Fly
- Intermediate
- Compound
- Rep-based
- Shoulders
The Suspender Reverse Fly is a highly effective bodyweight exercise that isolates the posterior deltoids and middle trapezius while challenging core stability. It uses the suspension trainer's instability to improve shoulder health and postural alignment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension straps to mid-length and stand facing the anchor point.
- Grasp the handles with a neutral grip (palms facing each other) and lean back until your arms are fully extended and the straps are taut.
- Place your feet hip-width apart and walk them forward toward the anchor to reach your desired level of resistance.
- Engage your core and glutes to create a straight line from your head to your heels.
How to do it
- Exhale and pull your body toward the anchor by sweeping your arms out wide to the sides in a 'T' shape.
- Keep a slight, fixed bend in your elbows throughout the movement, ensuring the effort comes from the shoulders and back.
- Inhale and slowly lower your body back to the starting position with a controlled 3-second eccentric phase.
- Maintain constant tension on the straps; do not allow them to go slack at the bottom of the rep.
Form checklist
- Keep your shoulders pulled down and away from your ears to avoid shrugging.
- Maintain a rigid plank position with no sagging at the hips or arching in the lower back.
- Ensure your wrists stay neutral and do not curl inward during the pull.
- Lead the movement with the back of your hands rather than pulling with your biceps.
Pro tips
- Initiate the rep by squeezing your shoulder blades together before your arms begin to move to maximize trapezius engagement.
- Imagine you are trying to pull the handles apart horizontally rather than just pulling yourself forward.
Make it harder
- Walk your feet further toward the anchor point to increase the angle of your body and the resistance of the exercise.
- Add a two-second isometric pause at the peak of the contraction when your arms are in the 'T' position.
Frequently asked
- What muscles does the suspender reverse fly work?
- The suspender reverse fly primarily targets the trapezius, and also works the rhomboids as secondary muscles.
- What equipment do you need for the suspender reverse fly?
- The suspender reverse fly uses suspension trainer.
- Is the suspender reverse fly good for beginners?
- The suspender reverse fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.