How to do a TRX T Deltoid Fly
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX T Deltoid Fly
Target muscles worked
Instructions for Proper Form
The TRX T Deltoid Fly isolates the deltoid muscles, with a particular focus on the lateral and posterior heads. This exercise is effective for improving shoulder stability and range of motion, offering unique benefits for shoulder health and posture correction compared to traditional deltoid exercises.
- Stand upright facing the TRX anchor point with the straps extended.
- Gripping the handles with a neutral grip, palms in, and your arms extended, step forward to position your body horizontally underneath the handles and place your feet shoulder-width apart.
- Brace your core to keep a neutral spine and straight alignment from your heels to your shoulders.
- Keep your arms extended with slight elbow flexion as you move them laterally in an outward arching motion to raise your chest to anchor point.
- Once the handles have reached directly outside your shoulders, return to the starting position.
Sets & Reps Calculator
Average TRX T Deltoid Fly standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to TRX T Deltoid Fly
1. Cable Rear Delt Fly
84.9 mSCORESWAPPED 250 TIMESCable Rear Delt Fly focuses on isolating the rear deltoids, contributing to balanced shoulder development and improved posture. Unlike dumbbell variations, the cable machine provides constant tension, enhancing muscle activation and strength. This exercise also recruits the traps and rhomboids, supporting upper back strength. It's beneficial for correcting shoulder imbalances and enhancing the visual separation between the deltoids and upper back.
2. Dumbbell Back Fly
93.6 mSCORESWAPPED 218 TIMESDumbbell Back Fly is an isolation exercise that primarily targets your shoulder, more specifically your posterior deltoid (back of the shoulder). It’s most closely related to a shoulder raise, with the main difference being that you’re leaning forward into an incline bench. This position allows you to better isolate the back of your shoulder. In addition, the incline bench adds more stability than some other variations.
3. Dumbbell Front Raise
98.6 mSCORESWAPPED 196 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
4. Cable Lateral Raise
97.7 mSCORESWAPPED 191 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
5. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 178 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.
6. Cable Face Pull
96 mSCORESWAPPED 166 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
7. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 154 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
8. Dumbbell Standing Front Press
64.1 mSCORESWAPPED 144 TIMESDumbbell Standing Front Press is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this compound exercise primarily targets your shoulders. The standing position helps improve overall balance and functional strength by engaging your core and stabilizing muscles more than a seated version. Using dumbbells ensures that each side of the body works equally, preventing compensating for any strength imbalances between sides.
9. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 139 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
10. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 133 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).