Exercise library / Shoulders
Suspension rear delt flyes
Shoulders · Suspension trainer
Sets, reps and RIR
Sets3 to 5
Reps6 to 15
RIR1 to 2
Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Rear delts.
Secondary: Upper back, Traps.
What it is called elsewhere
- Norsk Bakside flyes (slynge)
- Svenska Omvända flyes (slingtränare)
- Dansk Omvendte flyes (slynge)
- Deutsch Reverse Flys (Schlingentrainer)
- Español Aperturas posteriores en suspensión
- Italiano Alzate posteriori in sospensione
- Português Crucifixo inverso em suspensão
- Русский Разведение рук на заднюю дельту в петлях
- Français Oiseau (sangles de suspension)
Related shoulders exercises
- Overhead press (barbell)
- Seated overhead press (barbell)
- Push press
- Upright row (barbell)
- Landmine shoulder press
- Overhead press (dumbbells)
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.