Sled Reverse Flye
A beginner isolation strength exercise that works the shoulders.
Starting position
End position
How to Do Sled Reverse Flye
- 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. 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.
- 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.
- Return to the starting position, taking a couple steps back to take the slack out of the line.
Muscles Worked
Alternatives to Sled Reverse Flye
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
Reverse Flyes
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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2
Reverse Machine Flyes
A beginner isolation strength exercise that works the shoulders, using a machine.
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3
Sled Overhead Backward Walk
A beginner compound strength exercise that works the shoulders.
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4
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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5
Reverse Flyes With External Rotation
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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6
Alternating Cable Shoulder Press
A beginner compound strength exercise that works the shoulders, using a cable machine.
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7
Alternating Deltoid Raise
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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8
Anti-Gravity Press
A beginner compound strength exercise that works the shoulders, using a barbell.
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9
Back Flyes - With Bands
A beginner compound strength exercise that works the shoulders, using a resistance band.
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10
Band Pull Apart
A beginner isolation strength exercise that works the shoulders, using a resistance band.
Frequently Asked Questions
What muscles do sled reverse flye work?
Sled Reverse Flye primarily works the shoulders.
What equipment do I need for sled reverse flye?
The source dataset does not record equipment for sled reverse flye. Check the instructions above before you set up.
Sled Reverse Flye: is it suitable for beginners?
Yes. Sled Reverse Flye 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 reverse flye?
Reverse Flyes, Reverse Machine Flyes, Sled Overhead Backward Walk train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my sled reverse flye reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; sled reverse flye 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 Reverse Flye with AI
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