Sled Reverse Flye

How to do the Sled Reverse Flye

1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
2. Face 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.
3. Without 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.
4. Return to the starting position, taking a couple steps back to take the slack out of the line.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	other equipment
Difficulty	beginner
Type	isolation

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Band Pull Apart Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Dumbbell Lying Rear Lateral Raise Dumbbell External Rotation Dumbbell Lying One-Arm Lateral Raise Dumbbell

Harder than the Sled Reverse Flye

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Superset the Sled Reverse Flye with

Opposing lats and middle back work — alternate sets without extra rest.

Band Assisted Pull-Up lats Inverted Row with Straps middle back Sled Row middle back Suspended Row middle back

Common questions

What muscles does the Sled Reverse Flye work?

The Sled Reverse Flye primarily works the shoulders. Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Bent Over Low-Pulley Side Lateral train the same muscle, across 9 equipment types.

What equipment do you need for the Sled Reverse Flye?

The Right Equipment. Without the right equipment, Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Dumbbell Lying One-Arm Rear Lateral Raise train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Sled Reverse Flye suitable for beginners?

Yes, the Sled Reverse Flye is rated beginner. One-Arm Kettlebell Split Snatch, One-Arm Kettlebell Snatch, and Double Kettlebell Snatch are the progressions from here.

Where should the Sled Reverse Flye go in a workout?

Late — the Sled Reverse Flye is isolation work, so it follows your compounds. Supersetting it with Band Assisted Pull-Up and Inverted Row with Straps cuts session time without extra rest.

Similar exercises

Band Pull Apart Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Bent Over Low-Pulley Side Lateral Cable Machine Cable Rear Delt Fly Cable Machine Cable Seated Lateral Raise Cable Machine Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell