Suspended pull that nails the upper back and rear delts.
Drive the elbows down and back, squeeze the shoulder blades together.
The W fly loads the back of your shoulders through a bent-elbow pull, driving the elbows down and back until your arms form a W. That path combines rear delt work with a strong scapular squeeze at the top, all resisted by your own bodyweight through the straps. It is a smart pick for anyone whose shoulders live in a rounded-forward position, and the lean angle means you can scale it to any level.
The elbows. The T keeps arms long and straight out to the sides, while the W bends the elbows and drives them down toward your ribs, letting you handle a steeper lean and adding a bigger squeeze between the shoulder blades at the top.
Steep enough that the last few reps are a fight but your body stays in one rigid line. If your hips break or the reps turn jerky, walk your feet back and stand up a touch.
Across the back of your shoulders, with a hard pinch between the shoulder blades at the top of each rep. If you mostly feel your arms, you are pulling with the hands instead of driving the elbows down and back.
