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Intermediate
- Difficulty
- Intermediate
- Movement type
- Other
- Primary muscles
- Shoulders
- Secondary muscles
- Trapezius
- Equipment
- Suspension trainer
Suspension Trainer With Grips Split Fly
4 steps Updated 29/08/2026
Suspension Trainer With Grips Split Fly is a exercise targeting Shoulders (Deltoids) using Suspension Trainer.
Step by step
How to perform it
- 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.
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Variations and related exercises
3 Leg Chatarunga Pose
3 Leg Dog Pose
4 Corners Curtsy
Above Head Chest Stretch
Last updated: 29/08/2026
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Suspension Trainer With Grips Split Fly
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