Sled Reverse Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Sled Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Sled Reverse Fly is an isolation pulling exercise that targets the rear delts, with the traps assisting as secondary movers. Performed by pulling sled handles outward and backward in a fly-like arc, it activates the rear shoulders and upper back while resisting the drag of the sled. It’s a great way to build posterior shoulder strength and muscle control with the added resistance of sled tension, especially for athletic conditioning or hypertrophy goals.
How to Perform
Attach long handles or straps to a sled.
Face away from the sled with a handle in each hand.
Hinge forward slightly at the hips and engage your core.
Extend your arms out to your sides in a reverse fly motion.
Keep elbows slightly bent and arms in line with shoulders.
Pull the handles outward and back to shoulder height.
Squeeze shoulder blades together at the top.
Return handles slowly to the start position.
Repeat for desired reps, moving steadily.
Exhale on the pull, inhale on the return.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep the sled resistance manageable for proper form.
Hinge slightly forward to maintain proper rear delt focus.
Focus on squeezing shoulder blades at the top.
Don’t let the sled pull your arms too far forward.
Stay upright and don’t hunch your shoulders.
Move with control—don’t jerk the straps.
Avoid full arm extension or locked elbows.
Keep neck neutral and chin tucked.
Shorten the range slightly if feeling shoulder strain.
Prioritize muscle tension, not just moving the sled.
How Not to Perform
Don’t use momentum or bounce the sled.
Don’t allow elbows to lock or fully extend.
Don’t pull with traps—avoid shrugging.
Don’t let your spine round or arch.
Don’t yank the straps—use steady tension.
Don’t let the arms fall out of the plane of motion.
Don’t grip too tightly—keep hands relaxed.
Don’t lean back excessively for leverage.
Don’t forget to engage your core.
Don’t neglect symmetrical movement between both arms.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
