Sled Reverse Flye
The Sled Reverse Flye isolates the Shoulders through a controlled range of motion. This beginner-level other exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Sled Reverse Flye work?
The Sled Reverse Flye primarily targets the Shoulders. It's an effective isolation exercise for building shoulders strength.
Is the Sled Reverse Flye good for beginners?
Yes, the Sled Reverse Flye is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Sled Reverse Flye?
You need other to perform the Sled Reverse Flye. Most commercial gyms will have this available.
Track Your Progress
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