The TRX has become a popular exercise tool because it's simple, flexible, and can be used in the gym or at home. One effective TRX exercise for working the upper back and rear shoulders is the TRX Reverse Fly.
This movement helps activate muscles that become passive when you sit too much, causing your shoulders to slump forward and your posture to appear hunched. Therefore, the TRX Reverse Fly is excellent for strengthening postural muscles, resulting in more stable shoulders and a stronger upper back.
In this article, you will learn the correct technique, its main benefits, and training tips for maximum results and safety.
What is TRX Reverse Fly?
TRX Reverse Fly is an exercise that targets the upper back and rear shoulders by opening both arms to the side in a T-shape. This exercise uses a suspension trainer (TRX) that uses body weight as the training load.
The TRX Reverse Fly is suitable for beginners and athletes alike because the difficulty level is easy to adjust. If you're a beginner, you can stand straighter to reduce the load. But as you gain strength, you can simply tilt your body further to increase the load.
This step makes the exercise more flexible for various levels. Not only that, but it's also great for strengthening the upper back, which often becomes weak due to excessive sitting or excessive pushing.
What Muscles Are Trained During the TRX Reverse Fly?
1. Posterior Deltoid (Rear Shoulder)
The posterior deltoid, or rear shoulder, is the primary muscle worked most during the TRX reverse fly. This movement mimics opening the arms to the side and back, so the rear shoulder is responsible for pulling the arm out and maintaining control of the movement.
As a result, reverse flyes are great for helping your shoulders look more balanced, especially if your training has been more about pushing movements that tend to make your front shoulder more dominant.
To really hit the back shoulder, you need to focus on technique. Start with your shoulders down, your chest open, and your movement controlled without swinging. Don't forget to adjust your body angle.
The higher the incline (more horizontal), the harder the exercise. If you do it consistently with neat repetitions, you'll strengthen your posterior deltoids, improve your shoulder posture, and feel more stable in your upper back during other exercises.
Also Read: What is a Tuck Jump? Benefits, Basic Techniques, and Variations
2. Rhomboids
The rhomboids are muscles located between the shoulder blades, and they play a crucial role in pulling the shoulder blades toward the center. When you perform a TRX reverse fly, the rhomboids work to keep the scapula under control so the movement doesn't spill over into the front of the shoulder or neck.
If your rhomboids are strong, it's usually easier to keep your shoulders from rounding forward, especially during a lot of sitting or pushing exercises like the bench/shoulder press. The TRX reverse fly is a great exercise for working the rhomboids.
Because you're learning to control the pull with your upper back, not just swinging your arms. The key is to move slowly, focus on "pinching" your shoulder blades, and avoid lifting your shoulders up to your ears.
3. Middle and Upper Trapezius
When you pull your arms to the side and back, the trapezius muscle helps move and control the scapula to keep it stable, so the movement feels “neat” and not just pulled with your arms.
This is a great exercise if you want to strengthen your upper back and improve shoulder balance. The trapezius muscles are crucial for maintaining shoulder stability.
An active trapezius helps prevent the shoulders from “falling” forward, reduces the habit of rounding the shoulders, and makes other movements such as rows, pull-ups, and shoulder presses feel more stable.
Also Read: 6 Push-Up Machines for Maximum Chest and Arm Workouts
4. Core Muscles
The core muscles play a crucial role in the TRX reverse fly, as the inclined body position forces your body to be pulled by your own weight. The core works to maintain a straight line from head to toe, preventing the movement from swinging or arching your back.
Without an active core, you're more likely to wobble, let your hips drop, or lose your shoulder alignment while pulling. The more your body leans, the greater the demands on stability.
Therefore, the TRX reverse fly not only works the upper back but also indirectly trains the core through postural control. The key is to tighten your abs, keep your hips level, and perform the movement slowly to maintain stability throughout the repetition.
How to Do a TRX Reverse Fly Correctly (Step-by-Step)
1. Adjust the TRX Strap Length
To properly perform the TRX Reverse Fly, the first step is to adjust the length of the TRX straps. Generally, the safest and easiest position for beginners is mid-length, as it provides better control and is not too strenuous.
Make sure the TRX anchor is securely attached, the straps aren't twisted, and your workout area is clear of obstructions. Then, grasp the handles with both hands and stand facing the anchor point.
Extend your arms forward at chest level, then lean back slightly until you feel tension on the straps. This starting position is important because it determines how hard the exercise will be. The more you lean, the heavier the load.
Also Read: How to Do Straight Leg Raises for Abdominal Muscles
2. Starting Body Position
To properly begin a TRX reverse fly, you need to ensure your starting position is correct. Stand facing the TRX anchor, grasp the handles with both hands, and position your feet as comfortably as possible.
Then, lean back until the TRX straps are taut and your body feels "locked" in a stable position. From this position, extend your arms forward at chest level with your elbows slightly soft.
Keep your body straight from head to heels, core engaged, and shoulders down. The goal of this starting position is to prepare you to pull with your upper back, rather than relying on momentum or shrugging your shoulders as you begin the movement.
3. Arm Opening Movement
The essence of the TRX Reverse Fly is opening your arms, not pulling with your hands. As you begin to pull, open your arms out to the sides in a T-shape while keeping your body straight and your core engaged.
Move your body with control, avoiding lifting your shoulders up to your ears or rounding your back. These are usually signs of too much weight or too difficult an angle. Your primary focus is on pulling your shoulders back, then briefly holding the position at the top before slowly returning to the starting position.
If you feel like your neck or front shoulders are working, lower your body angle (be more upright) and reduce your range of motion until you can clearly feel your upper back and back shoulders working.
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4. Return Phase
In the return phase of the TRX reverse fly, your task is to slowly return your body to the starting position, not to fall or immediately relax.
Once your arms are wide open at the top, begin to inhale, then allow your arms to move back forward as your body moves back slightly, following the angle of the TRX. Keep your shoulders down and your chest open to maintain stability.
The key is movement control. Don't let the rope pull you up too quickly, as this can cause your shoulders to rise and your upper back to lose function. Lower at a steady pace until your hands are parallel in front of your chest, then pause briefly before the next rep.
Benefits of TRX Reverse Fly for Exercise
1. Strengthen the Back Shoulders
The TRX reverse fly helps activate the posterior shoulder, which often lags behind the anterior shoulder muscles. As a result, your shoulders are more balanced, your pushing movements become more stable, and the risk of shoulder discomfort due to anterior muscle dominance is reduced.
Also Read: A Guide to Squat Thrusts for Beginners
2. Improve Body Posture
This movement trains the upper back muscles to pull the shoulders back into a more aligned position. If you frequently sit for long periods or work at a laptop, a reverse fly can help reduce the effect of hunched shoulders and improve posture.
3. Strengthens the Upper Back
The TRX reverse fly targets the upper back, which is crucial for scapula control and shoulder stability. A strong upper back makes you more solid during other exercises like rows, pull-ups, or overhead presses, and helps with more focused movements.
Also Read: Chin Up vs Pull Up: Which is More Effective for Your Workout?
4. Training Core Stability
Because your body must remain stable while pulling the TRX, your core also works to keep your body from swaying or arching. This is great for practicing body control, strengthening the abdominal and lumbar areas, and improving your movement during daily workouts.
Want a straighter back and more stable shoulders? Start training with TRX now!
The TRX Reverse Fly is an effective exercise for working the upper back and rear shoulders, two areas that are often weak because most people sit too much or overwork the front muscles.
This exercise helps pull your shoulders back into a better position. This makes your posture look straighter and your shoulders feel more stable during other exercises like push-ups, bench presses, or overhead presses.
To truly feel the benefits, the key is proper technique and regular practice. Use full control, don't swing, and focus the pull from your upper back, not your waist.
Start with easier angles first, then gradually increase the challenge. With consistency, you'll experience stronger shoulders, more comfortable movements, and better posture in your daily activities.
