The TRX Y-Fly is similar to the Face Pull, however, the arms are extended in a Y position, thereby making the exercise more challenging, due to the longer lever (ie: your arms extended). This is a great exercise for the rear delts, as well as the Rhomboid muscles between the shoulder blades. Using this exercise is essential as part of a strategy to offset forward rounded shoulder posture.

Primary muscles worked

  • Shoulders

Secondary muscles worked

  • Traps
  • Upper Back
  • Forearms
Body Part

Body Part:




Step 1: Stand upright facing the TRX anchor, keeping feet shoulder width apart, and holding onto the TRX handles with your arms extended.

Step 2: Bring your feet in closer to the anchor point, so you are now leaning back at around 30-45 degrees.

Step 3: From this leaned back, straight-bodied position, engage your shoulders and proceed to pull the TRX handles up over your head, forming a Y with your body. Lead the movement with your hips and keep your arms straight.

Step 4: Lower yourself back down to the starting position.

Step 5: Repeat the movement several times.


How to progress the exercise

Both the squats and the lunges can be progressed by using a weighted vest for more resistance. The squats can be performed on one foot for more of a challenge, while both movements can incorporate a hop for more of a dynamic challenge. Additionally, adding a more challenging balance component using a BOSU or balance disc greatly ups the intensity.

Additional Information

Proper alignment of knees, hips, and toes are important for knee and hip safety while performing these exercises.

Man performing the TRX Y deltoid fly



Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.

TRX Pro 4 Strap

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

TRX Pro 4 Strap

TRX Hamstring Curl

The TRX Hamstring Curl is a preceeding movement towards the Supine Hip Extension to Leg Curl. It’s a good beginning posterior chain (Glutes, hamstrings, lower back) activator and is loved by runners around the world.


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