Suspender Reverse Fly Wake-up
Expert Advice
Keep your core engaged and maintain a slight bend in your elbows throughout the movement to protect your joints.
How-to-do Steps
- Stand facing the suspension anchor with feet shoulder-width apart.
- Grasp the handles with an overhand grip and lean back slightly, arms extended in front of you.
- Open your arms out to the sides, squeezing your shoulder blades together.
- Slowly return to the starting position and repeat for the desired number of repetitions.
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Muscles Worked
Suspender Reverse Fly Wake-up primarily targets the Shoulders, Glutes, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Glutes25%
Secondary
Calves20%
Quads20%
Traps10%
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 Wake-up work?
Suspender Reverse Fly Wake-up primarily targets the Shoulders, Glutes. Secondary muscles involved include Calves, Quads, Traps. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Suspender Reverse Fly Wake-up?
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 Wake-up suitable for beginners?
Suspender Reverse Fly Wake-up 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.
