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Sled Reverse Flye

Performed in the reverse (supinated) grip variation, this variation primarily targets your Shoulders. It requires sled and is best suited to beginner lifters.

Beginner level · Equipment: Sled · Isolation · Pull

Primary muscles: Shoulders

How to perform Sled Reverse Flye

  1. Step 1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
  2. Step 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. Step 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. Step 4. Return to the starting position, taking a couple steps back to take the slack out of the line.

Frequently asked questions

Which specific muscles does the sled reverse flye target?

This movement primarily targets the posterior deltoids and the musculature of the upper back, including the rhomboids and middle trapezius. It provides constant tension throughout the range of motion.

What is the most effective way to program this exercise?

Perform 2 to 3 sets of 12 to 20 repetitions or pull for a set distance such as 20 meters. High-volume sets are generally more effective for the rear deltoids than heavy, low-rep efforts.

What common form mistake should be avoided during the pull?

Avoid using excessive momentum or leaning the torso back to move the weight. Keep the chest upright and focus on horizontal abduction of the arms to ensure the shoulders do the work.

How should a beginner approach this movement?

Start with an empty sled to master the timing of the steps and the arm pull. If a sled is unavailable, face-pulls or band pull-aparts serve as effective alternatives for targeting the same muscles.

How should the arms be positioned during the movement?

Maintain a slight bend in the elbows and keep the hands at shoulder height throughout the pull. Avoid fully locking the joints or letting the hands drop toward the hips.

Sample sets & reps for Sled Reverse Flye

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch

See all Shoulders exercises →

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