Suspender Reverse Fly
Expert Advice
Keep a slight bend in your elbows throughout the movement to prevent stress on the joints and maintain tension on the shoulder muscles.
How-to-do Steps
- Adjust the suspension straps to about chest height.
- Face the anchor point and grip the handles with your arms extended in front of you at shoulder width.
- Lean back slightly, keeping your body straight from head to heels.
- With a slight bend in the elbows, open your arms out to the sides, squeezing your shoulder blades together.
- Return to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Suspender Reverse 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
Shoulders70%
Secondary
Traps30%
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 Suspender Reverse Fly work?
Suspender Reverse Fly primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Suspender Reverse 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 Suspender Reverse Fly suitable for beginners?
Suspender Reverse 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.
