How to do the Suspension Trainer Split Fly
- Stand facing the anchor point, handles gripped, and leaning slightly back.
- Extend your arms straight ahead, maintaining a rigid posture from head to heels.
- Split your arms, one up overhead and one down by your hip.
- Bring your arms back together in front of you slowly.
Full technique — 8 steps
- Set the suspension trainer to mid length and stand facing the anchor point.
- Grip the handles, one palm down and one palm up, then walk feet forward and lean back.
- Start with arms straight in front of you and body rigid from head to heels.
- Keep a slight bend in your elbows and your shoulders down away from your ears.
- Pull your arms apart on a diagonal, one hand rising overhead and the other sweeping down beside your hip.
- Finish with both arms forming one long diagonal line across your body.
- Bring your arms back together in front of you under control while keeping full-body tension.
- Switch the high and low arm on the next set.
Common mistakes
- Bending elbows into a row
- Shrugging shoulders toward ears
- Losing body line during raise
- Arching through the lower back
- Stopping short of a full split
Form cues
- Slight elbow bend, fixed angle
- Split on a diagonal
- Keep shoulders down
- Don't shrug up
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Seated Cable Rear Delt Raise Easier
- Single Arm Bent Over Cable Rear Delt Flye Same level
Resistance bands
No equipment
- Bodyweight Rear Delt Flye Easier
- Jump Rope Face Pull Same level
Dumbbells
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Bent Over Resistance Band Rear Delt Flye
- Easier Cable Bent Arm Rear Delt Flye
- This exercise Suspension Trainer Split Fly
- Harder Plank Rear Delt Flye
Too hard for now? Start with the Cable Bent Arm Rear Delt Flye.
Quick answers
What muscles does the Suspension Trainer Split Fly work?
Primary: Rear delts 8/10, Side delts 6/10. Also works: Rhomboids 5/10, Traps 5/10, Infraspinatus 4/10, Rotator Cuff 3/10.
When should I do the Suspension Trainer Split Fly in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.
How many sets and reps of the Suspension Trainer Split Fly?
Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Suspension Trainer Split Fly?
Cable machine: Seated Cable Rear Delt Raise, Single Arm Bent Over Cable Rear Delt Flye. Resistance bands: Chest Supported Resistance Band T-Raise. No equipment: Bodyweight Rear Delt Flye, Jump Rope Face Pull. Dumbbells: Side Lying Dumbbell Rear Delt Raise, Single Arm Prone Dumbbell Rear Delt Raise.
What is an easier version of the Suspension Trainer Split Fly?
Cable Bent Arm Rear Delt Flye (Beginner), Bent Over Resistance Band Rear Delt Flye (Beginner).
What is a harder version of the Suspension Trainer Split Fly?
Plank Rear Delt Flye (45% of bodyweight).
