Sled Reverse Flye
Muscles worked
Instructions
- 1Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
- 2Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting position.
- 3Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation. Your palms should be facing forward as you do this.
- 4Return to the starting position, taking a couple steps back to take the slack out of the line.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Sled Reverse Flye
The sled reverse flye mirrors the classic reverse fly, but swaps cable or dumbbell resistance for the constant pull of a sled dragged along the floor. Facing the sled with a handle in each hand and slight tension in the line, you pull your arms up and back with the elbows straight, in a flye-like motion that targets the rear deltoid. The sled's horizontal resistance changes the working angle compared to a bent-over cable or dumbbell reverse fly, challenging the scapular stabilizers differently. It's a great addition for building rear-shoulder strength and correcting the imbalances that come from too much pressing work, an area often neglected in the gym.
check_circleBenefits
- check_circleEffectively targets the rear deltoid
- check_circleConstant, joint-friendly resistance from the sled
- check_circleStrengthens the scapular stabilizers
- check_circleGreat complement to balance out pressing work
lightbulbExecution tips
- lightbulbKeep the elbows straight throughout the movement
- lightbulbStep back gradually to keep tension in the line
- lightbulbOpen the arms outward rather than pulling straight back
- lightbulbUse a light load — technique matters more than weight
warningCommon mistakes
- warningBending the elbows like a row
- warningLeaning too far forward
- warningUsing too heavy a load and breaking posture
- warningLosing tension in the line between reps
helpFrequently asked questions
Can I swap this for a classic reverse fly?expand_more
Yes, the muscle target is similar, but the sled offers a different horizontal resistance with less joint impact.
Do I need a specific sled at the gym?expand_more
A basic sled with handles works fine; failing that, a resistance band anchored to the floor can approximate the feel.
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