Suspension Reverse Fly
- Zielmuskel
- Deltoid Posterior
- Synergistenmuskeln
- Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Suspension
- Körperregion
- Shoulders
- Typ
- Strength
The suspension reverse fly targets the rear deltoid (posterior deltoid) by opening the arms out to the sides against your own bodyweight through suspension handles. The infraspinatus, teres minor, and middle and lower trapezius fibers assist throughout the pull. It is an effective, equipment-light way to build posterior shoulder strength and improve posture.
Suspension Reverse Fly: So führst du sie aus
- 1Set the suspension handles to approximately chest height and stand facing the anchor point.
- 2Grip one handle in each hand with a neutral grip (palms facing each other) and walk your feet forward until your body leans back at roughly a 45° angle — the more horizontal your body, the harder the exercise.
- 3Extend your arms straight in front of you toward the anchor, keeping a slight bend in the elbows and your core braced.
- 4Squeeze your shoulder blades together and open your arms out to the sides in a wide arc, driving your elbows back and out until your hands are roughly level with your shoulders.
- 5Hold the end position for a beat, feeling the contraction in your rear deltoids and upper back.
- 6Lower your arms back to the start position slowly and under control, resisting the pull of the straps.
- 7Complete all reps, then walk your feet back until you are standing upright and the straps are slack before letting go of the handles.
Technik-Tipps
- Adjust difficulty by changing your body angle: walk your feet further forward, under the anchor (more horizontal), to increase resistance, or walk them back toward upright to make it easier.
- Keep your elbows slightly bent and locked at the same angle throughout each rep — do not straighten or pull them in as you fatigue.
- Initiate each rep from the rear deltoid and upper back, not by yanking with your hands. Think 'lead with the elbows, not the wrists.'
- Brace your core and keep a straight line from head to heels; sagging at the hips shifts load off the target muscles and strains the lower back.
Häufige Fehler
- Shrugging the shoulders at the top of the movement, which recruits the upper trapezius and reduces tension on the rear deltoids.
- Using momentum or swinging the hips to complete the rep, which removes muscular load and turns a strength movement into a compensated cheat.
- Letting the elbows collapse inward on the way back down, which shortens the range of motion and bleeds tension from the posterior shoulder.
- Rushing the lowering phase — the eccentric (return) portion builds as much strength as the pull, so take 2–3 seconds to lower your arms.
- Positioning the body too upright, making the exercise too easy to create meaningful stimulus — ensure enough lean to feel genuine resistance in the rear delts.
Häufig gestellte Fragen
What muscles does the suspension reverse fly work?
The primary muscle is the posterior deltoid (rear deltoid). The infraspinatus, teres minor, and the middle and lower fibers of the trapezius act as synergists, stabilizing and assisting the movement.
How do I make the suspension reverse fly harder or easier?
Walk your feet further forward so your body is closer to horizontal to increase the load — at full horizontal you are lifting most of your bodyweight. Walk your feet back toward an upright stance to reduce the lean and lighten the resistance.
Where should I feel the suspension reverse fly?
You should feel the primary effort in the back of your shoulder (rear deltoid) and a secondary squeeze between your shoulder blades from the middle trapezius. If you feel it mainly in your neck or upper traps, you are likely shrugging — lower your shoulders and reset.
How many sets and reps should I do?
For strength and hypertrophy, 3–4 sets of 10–15 reps works well. Because the rear deltoid is a smaller muscle, slightly higher rep ranges (12–20) with controlled tempo are also effective. Adjust your body angle to hit the target range with good form.
Is the suspension reverse fly good for beginners?
Yes — the bodyweight load is self-scaling. Beginners can set a steeper body angle (closer to upright) for lighter resistance and progress toward horizontal as strength improves, making it more accessible than a loaded dumbbell reverse fly.
