---
title: "Suspension Trainer with Grips Split Fly"
description: "Adjust the suspension trainer handles to about chest height."
locale: en
slug: suspension-trainer-with-grips-split-fly
url: "https://hi.fitness/exercises/suspension-trainer-with-grips-split-fly"
primaryMuscle: "Rear delts"
secondaryMuscles: ["Lats"]
equipment: ["Suspension trainer"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/88bcbfb7-suspension-trainer-with-grips-split-fly.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Suspension Trainer with Grips Split Fly

Adjust the suspension trainer handles to about chest height.

## How to do it

1. 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).
2. 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.
3. 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.
4. Slowly bring your arms back together to the starting position. Repeat for the desired number of repetitions.

## Form tips

- Start with a smaller range of motion and gradually increase as your strength and flexibility improve.
- Ensure your wrists are straight and not bending during the movement.
- Breathe steadily: exhale as you open your arms and inhale as you bring them back together.

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