Suspended Reverse Fly


Utility: Auxiliary
Mechanics: Compound
Force: Pull



Grasp suspension handles and momentarily step back until arms are extended forward and straight. While keeping arms straight and shoulders back, step forward so body reclines back behind suspension handles. Position body and legs straight at desired angle hanging from handles with arms straight. Internally rotate shoulders so elbows are positioned directly outwards with arms straight or slightly bent. Shoulder should be positioned approximately 90° relative to torso position.


Pull handles out to sides while keeping stiff elbow position and maintaining shoulder at 90° plane to torso throughout exercise. Raise up until upper arms are in-line to one another. Return to original position in same plane and repeat.


Upper arms should travel in transverse path at shoulder level without allowing elbows to drop to minimize Latissimus Dorsi involvement. A very upright position (ie: very light resistance) with one foot positioned slightly back (see 'Easier') is typically required for proper execution. Take care to maintain tension on suspension trainer near top of movement. Dismounting can be achieved by walking backward until body is upright or stepping out at top of movement. This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings.


Resistance is least when body is positioned upright at top of exercise. Movement can be made easier with staggered foot position by placing one foot slightly back (as shown), as most commonly performed in this particular exercises.


Apart from a regular stance (no staggering feet). This movement can be made more challenging by placing feet more forward, thereby angling body back at initiation of movement. In which case, stance can be on heels with forefeet pointing upward. See Gravity Vectors for greater understanding of how body angle influences resistance.





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