Suspender Split Fly Exercise Guide
Exercise Profile
- Target
- Deltoids
- Equipment
- Suspension
- Body Part
- Shoulders
- Primary Muscle
- Deltoids
- Secondary Muscles
- Teres Major, Serratus Anterior, Deltoid Lateral, Triceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.7
- Alternate Names
- Suspension Fly
Visualised Target Muscle Groups
Front
Back
How to: Suspender Split Fly
- Set up suspension straps at chest height.
- Hold the handles with palms facing up, lean back with arms extended.
- Engage your core and keep your body straight.
- Slowly open your arms wide, maintaining a slight bend in your elbows.
- Squeeze your shoulder blades together at the peak of the movement.
- Return to the starting position with control.
Common Mistakes
- Using momentum instead of controlled movement.
- Letting shoulders raise during the exercise.
- Not maintaining a stable base position.
Modifications
- Perform with lighter resistance.
- Limit range of motion if shoulder flexibility is an issue.
Tips
- Keep core engaged throughout the movement.
- Ensure your shoulders are down and away from your ears.
- Control your motion and avoid swinging.
Suspender Split Fly Alternatives
Tags
shoulders
strength
deltoids
suspension
upper body
fly
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