Ring Split Fly
Expert Advice
Keep a slight bend in your elbows and control the movement to prevent any strain on your shoulder joints.
How-to-do Steps
- Adjust the rings to about hip height and grasp them with your palms facing down.
- Lean forward with your arms extended in front of you.
- Open your arms out to the sides, keeping a slight bend in the elbows.
- Bring your arms back together in a controlled manner.
- Repeat for the desired number of repetitions.
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Muscles Worked
Ring Split Fly primarily targets the Shoulders, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Ring Split Fly work?
Ring Split Fly primarily targets the Shoulders. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Ring Split Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Ring Split Fly suitable for beginners?
Ring Split Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
