Sled Reverse Flye
How to do the Sled Reverse Flye with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
,
Other
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.
Log it, see it on your body.
Every Sled Reverse Flye set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Sled Reverse Flye fits
The Sled Reverse Flye shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Sled Reverse Flye: common questions
What muscles does the Sled Reverse Flye work?
The Sled Reverse Flye primarily works the Shoulders.
Is the Sled Reverse Flye suitable for beginners?
Yes. The Sled Reverse Flye is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Sled Reverse Flye a compound or isolation exercise?
The Sled Reverse Flye is an isolation exercise, it targets the shoulders through a single joint, which makes it useful for focused, targeted work.
How do I do the Sled Reverse Flye with correct form?
Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight. Follow the full step-by-step above for the complete movement.
Log your Sled Reverse Flye sets, free.
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