Standing suspended rear delt fly

The standing suspended rear delt fly is a bodyweight movement targeting the shoulders and upper back using a suspension strap system or gymnastic rings. It can be performed for time or reps as part of a dynamic warm-up for an upper-body strength workout, or in the workout itself either in traditional muscle-building rep ranges or for higher reps.


  1. Strengthens the rear deltoids, rhomboids, lower traps, and other important postural muscles
  2. Excellent way to boost pull-to-push ratio in an upper-body workout
  3. Can be easily scaled up or down by standing more or less upright

Standing suspended rear delt fly Images


Standing suspended rear delt fly Instructions

Standing suspended rear delt fly muscle diagram
  1. Adjust the straps to place the handles at the appropriate height.
  2. Grasp the handles with both hands with your palms facing each other.
  3. With your arms extended, lean back and adjust your relative position to change the degree of difficulty. With your body straight and your arms extended, you will be in the starting position.
  4. Abduct the shoulder while keeping the elbow slightly bent to pull yourself up to perform a reverse fly motion.