Pull into a Y and light up the lower traps and delts.
Keep the arms straight and reach the hands high, not just out.
The Y fly takes your shoulders into the overhead range most rear delt work never touches. Keeping your arms straight and sweeping them up into a Y against your bodyweight forces the delts to control the load all the way to full reach, which is exactly where a lot of lifters are weakest. It slots in as shoulder health and pressing-support work, and like every TRX movement, foot position sets the difficulty.
Because straight arms overhead create a huge lever, and your shoulders have to fight it through the weakest part of their range. Even strong pressers get humbled here, so start with a gentle lean.
Yes, long arms with a soft elbow at most. Bending them shortens the lever and turns it into a pull, which defeats the point of the movement.
It works as a warm-up before overhead pressing or as a finisher on shoulder day. Because the load is light and the range is long, it pairs well with heavy pressing rather than replacing it.
