Sled Overhead Backward Walk
A beginner compound strength exercise that works the shoulders.
Starting position
End position
How to Do Sled Overhead Backward Walk
- Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
- Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position.
- Walk backwards, keeping your arms raised above your head. Avoid jerky movements.
Muscles Worked
Alternatives to Sled Overhead Backward Walk
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Smith Machine Overhead Shoulder Press
A beginner compound strength exercise that works the shoulders, using a machine.
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2
Sled Reverse Flye
A beginner isolation strength exercise that works the shoulders.
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3
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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4
Anti-Gravity Press
A beginner compound strength exercise that works the shoulders, using a barbell.
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5
Back Flyes - With Bands
A beginner compound strength exercise that works the shoulders, using a resistance band.
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6
Band Pull Apart
A beginner isolation strength exercise that works the shoulders, using a resistance band.
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7
Barbell Rear Delt Row
A beginner compound strength exercise that works the shoulders, using a barbell.
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8
Bent Over Low-Pulley Side Lateral
A beginner isolation strength exercise that works the shoulders, using a cable machine.
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9
Cable Rope Rear-Delt Rows
A beginner compound strength exercise that works the shoulders, using a cable machine.
-
10
Cable Seated Lateral Raise
A beginner isolation strength exercise that works the shoulders, using a cable machine.
Frequently Asked Questions
What muscles do sled overhead backward walk work?
Sled Overhead Backward Walk primarily works the shoulders. The calves, upper back and quads assist as secondary muscles.
What equipment do I need for sled overhead backward walk?
The source dataset does not record equipment for sled overhead backward walk. Check the instructions above before you set up.
Sled Overhead Backward Walk: is it suitable for beginners?
Yes. Sled Overhead Backward Walk is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of sled overhead backward walk?
Smith Machine Overhead Shoulder Press, Sled Reverse Flye, Push-Ups train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my sled overhead backward walk reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; sled overhead backward walk can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Sled Overhead Backward Walk with AI
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