Exercise guide
Ring Split Fly
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Ring Split Fly is an advanced isolation movement that builds exceptional shoulder stability and posterior chain strength by challenging the deltoids, traps, and lats through a split-plane pulling pattern. It forces the core to resist rotation while developing the mind-muscle connection in the upper back.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to waist height and stand facing the anchor point.
- Grasp the handles with a neutral grip (palms facing each other) and lean back until your arms are fully extended.
- Position your feet hip-width apart and walk them forward toward the anchor point to create a challenging body angle.
- Engage your core and glutes to maintain a straight line from head to heels.
How to do it
- With arms straight and core braced, pull one arm diagonally upward and the other diagonally downward to form a 'split' shape.
- Exhale as you pull your chest toward the anchor point, keeping your body in a rigid plank.
- Inhale and slowly lower yourself back to the starting position using a controlled 2-3 second tempo.
- Alternate the arm positions (switching which arm goes up and which goes down) for the next repetition.
Form checklist
- Maintain a slight, fixed bend in the elbows to protect the joint without turning the move into a row.
- Keep your hips high and glutes squeezed to prevent the lower back from arching or sagging.
- Ensure your shoulders stay depressed (away from ears) to maximize lat and trap engagement.
- Keep tension on the straps at all times; do not allow them to go slack at the top of the movement.
Pro tips
- Focus on 'tearing the rings apart' laterally to maximize rear deltoid and middle trapezius activation.
- Pause for a split second at the peak of the contraction to emphasize the squeeze in the upper back.
Make it harder
- Walk your feet further toward the anchor point to increase the gravitational load on the upper back.
- Perform the movement with a 'false grip' on the rings to increase forearm and grip demand.
Frequently asked
- What muscles does the ring split fly work?
- The ring split fly primarily targets the lats and trapezius, and also works the biceps, forearms, grip muscles, and serratus anterior as secondary muscles.
- What equipment do you need for the ring split fly?
- The ring split fly uses suspension trainer.
- Is the ring split fly good for beginners?
- The ring split fly is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.