Suspender Forward Lunge with Rear Fly
Perform a forward lunge while holding suspension straps. As you lunge forward, engage your core and maintain balance.
At the bottom of the lunge, extend your arms out to the sides for a rear fly motion. Focus on squeezing your shoulder blades together.
- Stand with feet hip-width apart, holding suspension straps.
- Lunge forward with one leg, keeping your knee aligned with your ankle.
- As you lunge, extend your arms out to the sides.
- Return to the starting position and repeat on the other side.
How to perform the Suspender Forward Lunge with Rear Fly
- Set up. Set up in a stable, balanced starting position appropriate for the Suspender Forward Lunge with Rear Fly using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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