TRX T-Raise
The suspension reverse fly, also called the TRX T-raise, is a bodyweight rear-shoulder exercise in which you lean back holding suspension-trainer handles and sweep your arms out wide into a T to pull your body up. It works the rear shoulders and the muscles between the shoulder blades while your whole body holds a straight plank line, and the lean angle sets how hard it is.
Also called: TRX T Fly, Suspension T-Raise, TRX Reverse Fly, TRX Rear Delt Fly · Equipment: suspension · Pattern: pull
Step by step
- Adjust the straps to about mid-length, face the anchor and hold a handle in each hand with your palms facing each other or facing down.
- Walk your feet forward and lean back until your arms are straight out in front of your chest at shoulder height and the straps are taut.
- Brace your stomach and squeeze your glutes so your body forms a straight line from your heels to your head.
- With a slight bend in your elbows, sweep your arms out and back to the sides, pulling your body up towards the anchor.
- Finish with your arms level with your shoulders in a T shape and squeeze your shoulder blades together for a moment.
- Bring your arms back together in front of you under control, letting your body lean back to the start with the plank line intact.
- After the last rep, walk your feet back under the anchor to stand up. Step your feet forward to make it harder and back to make it easier.
- Arms out wide into a T
- Body straight from heels to head
- Squeeze your shoulder blades together
- Slight bend in the elbows, locked in place
- Shoulders down away from your ears
- Control the lean back to the start
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Posterior deltoid: posterior | Prime mover | C |
| Rhomboids | Secondary | C |
| Trapezius: middle | Secondary | C |
| Trapezius: lower | Stabiliser | D |
| Rotator cuff | Stabiliser | D |
| Erector spinae | Stabiliser | D |
| Rectus abdominis | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Hips sagging
Fix: Brace your stomach and squeeze your glutes so your body stays straight.
Bending the elbows to row
Fix: Keep a slight, fixed bend in your elbows and sweep your arms wide.
Shrugging to finish
Fix: Draw your shoulders down before each rep and keep your neck long.
Dropping back into the straps
Fix: Take two seconds to bring your arms back together in front of you.
Lean angle too steep
Fix: Walk your feet back until you can reach a full T with a straight body.
What the research says
Rehab & prehab · first choiceEndurance · first choiceMuscle growthGeneral fitnessSport performanceFat loss & conditioning
- Load and effort — Research finds muscle growth is similar across a wide range of loads when sets are taken close to failure, although very light loads have produced less growth. The lean angle sets the load here.
- Effort — Studies show sets that finish a few reps short of failure capture most of the size benefit.
- Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns.
- Rep ranges — Suspension reverse flies are commonly done for 10–20 reps, with the feet stepped forward once the top of the range comes easily. There is no research specific to this exercise.
- Placement — Many lifters use it as a warm-up before pressing, in circuits, or as a home and travel option for the rear shoulders.
Swap it mid-workout
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the trx t-raise in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.