Sled Reverse Flye

A beginner strength exercise for the shoulders.

Movement guide

Sled Reverse Flye

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusShoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Sled Reverse Flye demonstrated on the 3D figure

3D demoSled Reverse FlyeBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Band pull-apart demonstrated on the 3D figure

3D demoBand pull-apartIntermediate · A band

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Sled Overhead Backward Walk demonstrated on the 3D figure

3D demoSled Overhead Backward WalkBeginner · Other / check instructions

Band internal rotation demonstrated on the 3D figure

3D demoBand internal rotationBeginner · A band + An anchor point

Band lateral raise demonstrated on the 3D figure

3D demoBand lateral raiseBeginner · A band

Bodyweight get-up demonstrated on the 3D figure

3D demoBodyweight get-upIntermediate · No equipment

3D demoFace pullIntermediate · A band

Freestanding handstand demonstrated on the 3D figure

3D demoFreestanding handstandExpert · No equipment

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Questions people ask

What muscles does the Sled Reverse Flye work?

Mainly the shoulders.

What equipment do I need for the Sled Reverse Flye?

Other / check instructions.

Is the Sled Reverse Flye good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Band pull-apart.

How do I make the Sled Reverse Flye harder?

Progress to the Band pull-apart, or add load, range or slower lowering once your form is solid.