I Fly (TRX / Suspension Trainer)

An isolation exercise for shoulder extension and rear deltoid development using suspension trainer straps. Targets the upper back and posterior shoulders.

Instructions

1. Stand facing the TRX anchor point with feet hip-width apart
2. Hold the handles with arms extended at shoulder height, creating an I shape with your body
3. Lean forward slightly, maintaining a straight body line
4. Pull your body forward by retracting your shoulder blades and driving your elbows back
5. Bring your chest toward the anchor point while keeping your arms nearly straight
6. Pause briefly, feeling the contraction in your rear delts and upper back
7. Extend your arms to return to the starting position
8. Repeat for the prescribed number of reps

Tips

• Maintain a straight body position throughout the movement
• The movement is driven by shoulder retraction, not arm bending
• Keep a slight bend in your elbows; this isn’t a completely rigid-arm movement
• Adjust difficulty by changing your body angle relative to the anchor point
• Lean further forward for increased difficulty
• Feel the squeeze in your rear deltoids and middle back
• Avoid using your lower body or momentum to assist the pull