Sled Reverse Fly
A standing reverse fly against sled straps: the handles travel up and apart from waist height, then you step back to take up the slack. Trains the rear delts and upper back in a conditioning-style format.
Primary muscles
- Rear Delts
Secondary muscles
- Traps (Trapezius)
- Rhomboids
- Rotator Cuff
- Sets
- 3
- Reps
- 12–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Attach two handles to a lightly loaded sled, face it and back up until the line is tight, holding the handles at arm's length at waist height with the knees slightly bent.
Keep the chest and head up and the elbows straight.
Pull the handles up and apart in a wide arc, turning the palms forward.
Stop at about shoulder height and squeeze the shoulder blades.
Lower the handles, then take a couple of steps back to tighten the line for the next rep.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Straight arms
Up and apart, palms forward
Reset the slack every rep
Common mistakes
Bending the elbows into a row
Leaning back to drag the sled
Loading the sled so heavy you can't finish the arc
Safety notes
Keep the sled light; this is a rear-delt exercise, not a drag.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.