How to Do Suspension Trainer With Grips Split Fly

Suspension Trainer With Grips Split Fly is a shoulders exercise using suspension trainer, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Suspension trainer

Difficulty

Beginner

01 / Move with control

How to perform

How to do Suspension Trainer With Grips Split Fly

  1. 01Face the anchor point holding the suspension trainer handles with palms facing inward.
  2. 02Lean back with straight arms until the straps are taut and the body is at a 45-degree angle.
  3. 03Pull the handles apart, sending one arm high and the other arm low to form a diagonal Y-shape.
  4. 04Squeeze the upper back at the top of the movement while keeping the core braced.
  5. 05Return to the starting position and alternate the arm positions for the next rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Suspension Trainer With Grips Split Fly

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid Shrugging by keeping the shoulder blades depressed and retracted throughout the horizontal arc.

Same coaching engine used inside the A90 app

05 / FAQ

Suspension Trainer With Grips Split Fly questions

What muscles does Suspension Trainer With Grips Split Fly work?

Suspension Trainer With Grips Split Fly is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Suspension Trainer With Grips Split Fly correctly?

Face the anchor point holding the suspension trainer handles with palms facing inward. Lean back with straight arms until the straps are taut and the body is at a 45-degree angle. Pull the handles apart, sending one arm high and the other arm low to form a diagonal Y-shape. Squeeze the upper back at the top of the movement while keeping the core braced. Return to the starting position and alternate the arm positions for the next rep.

What is the A90 coach tip for Suspension Trainer With Grips Split Fly?

Avoid Shrugging by keeping the shoulder blades depressed and retracted throughout the horizontal arc.

Is Suspension Trainer With Grips Split Fly suitable for beginners?

Suspension Trainer With Grips Split Fly is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Suspension Trainer With Grips Split Fly?

Suspension Trainer With Grips Split Fly uses suspension trainer.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes suspension trainer with grips split fly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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