L Fly (TRX / Suspension Trainer)

An advanced compound pulling movement combining a rowing motion with a horizontal pressing position. Highly challenging exercise requiring significant shoulder stability.

Instructions

1. Stand facing the TRX anchor point and grasp the handles
2. Walk your feet forward to create a challenging body angle
3. Position your body in an inverted position with arms at shoulder height
4. Pull your body toward the handles while maintaining an L-shape with your body
5. Drive your elbows back and squeeze your shoulder blades together
6. Bring your chest toward the anchor point
7. Lower under control to the starting position
8. This is an extremely challenging movement requiring significant strength

Tips

• This is an advanced variation; master the basic row before attempting this
• Maintain a rigid body position; avoid sagging hips or piking
• The movement combines pulling and pressing planes
• Your shoulders must be stable and strong for this exercise
• Start with a more upright body angle and progress to horizontal
• Breathe in during the lower, exhale during the pull
• This exercise builds exceptional shoulder and back strength