Low Fly (TRX / Suspension Trainer)

A horizontal pulling variation with arms in a low position, creating a challenging chest and shoulder fly. Develops pressing strength and shoulder stability.

Instructions

1. Stand facing the TRX anchor point with feet hip-width apart
2. Hold the handles with arms extended at waist height, creating a low fly position
3. Lean forward slightly, maintaining a straight body line
4. Pull your body forward by driving your elbows back and bringing your chest toward the anchor point
5. Retract your shoulder blades and feel the chest and shoulder contraction
6. Pause briefly at the top of the movement
7. Extend your arms to return to the starting position
8. Repeat for the prescribed number of reps

Tips

• The movement is driven by shoulder retraction and chest engagement
• Maintain a straight body throughout; avoid sagging or piking
• Adjust difficulty by leaning more or less forward
• The lower hand position creates different emphasis than mid or high chest fly
• Feel the contraction in your chest and shoulders
• Avoid using your lower body or momentum to assist
• Maintain steady breathing throughout the movement