Quick Answer
Sled Reverse Fly is a beginner strength exercise that targets your shoulders. It uses a sled. Attach dual handles to a sled connected by a rope or chain and load the sled with a light weight.
Video Tutorial
How to Perform the Sled Reverse Fly
- 1
Attach dual handles to a sled connected by a rope or chain and load the sled with a light weight.
- 2
Stand facing the sled and back up until there is tension in the line. Hold the handles at arm's length at about waist level.
- 3
Bend your knees slightly, keep your chest and head up, and maintain a straight back. This is your starting position.
- 4
Without bending your elbows, pull the handles upward and apart, performing a reverse fly with some external rotation. Ensure your palms face forward during the movement.
- 5
Return to the starting position by controlling the movement, and take a couple of steps back to maintain tension in the line.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Sled Reverse Fly isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Sled Reverse Fly work?
The Sled Reverse Fly primarily works your shoulders. Secondary muscles include the traps and middle back.
What equipment do I need for the Sled Reverse Fly?
The Sled Reverse Fly needs a sled. You can perform it at home or at the gym as long as you have what's listed.
Is the Sled Reverse Fly suitable for beginners?
Yes. The Sled Reverse Fly is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Sled Reverse Fly should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Sled Reverse Fly every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.