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Shoulders · Suspension Trainer
Suspension Trainer With Grips Split Fly
Suspension Trainer With Grips Split Fly is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a suspension trainer. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Suspension Trainer
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
How to do Suspension Trainer With Grips Split Fly
- Adjust the suspension trainer handles to about chest height. Stand facing the handles with feet shoulder-width apart, holding a handle in each hand with an overhand grip (palm facing down) with the left hand and an underhand with the right (palm facing up).
- Engage your core and lean back slightly with your arm extended, keeping your body straight from head to heels and your arms extended in front of you at shoulder height.
- Spread your arms in front of you, bringing your left arm overhead and the right arm by your hip, keeping a slight bend in your elbows.
- Slowly bring your arms back together to the starting position. Repeat for the desired number of repetitions.
Form tips
- Start with a smaller range of motion and gradually increase as your strength and flexibility improve.
- Ensure your wrists are straight and not bending during the movement.
- Breathe steadily: exhale as you open your arms and inhale as you bring them back together.
Suspension Trainer With Grips Split Fly alternatives
More delts exercises
Suspension Trainer With Grips Split Fly FAQ
What muscles does Suspension Trainer With Grips Split Fly work?
Suspension Trainer With Grips Split Fly mainly works the delts in the shoulders (Deltoids). The upper back work as secondary muscles.
What equipment do you need for Suspension Trainer With Grips Split Fly?
You need a suspension trainer.
How many sets and reps of Suspension Trainer With Grips Split Fly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Suspension Trainer With Grips Split Fly good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Suspension Trainer With Grips Split Fly burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Suspension Trainer With Grips Split Fly?
Other exercises for the delts include Dumbbell Leaning Fly, Reverse Machine Fly, Reverse Machine Fly (Variation 2) and One Arm Reverse Dumbbell Fly.
For developers
Use Suspension Trainer With Grips Split Fly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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