Sled Reverse Flye

Sled Reverse Flye is a strength and conditioning - backward-moving reverse fly exercise involving Posterior deltoid, Middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Posterior deltoid, Middle trapezius
Secondary muscles: Rhomboids, Infraspinatus, Teres minor, Obliques
Exercise type: Strength and conditioning - backward-moving reverse fly

Exercise technique

Setup
Attach two handles to a lightly loaded sled with rope or chain.
Direction
Face the sled and step backward until the line is taut.
Posture
Soften your knees, lift your chest, and extend your arms in front of your waist.
Fly
Maintain your elbow angle as you move your hands upward and out to the sides.
Rotation
Add a little external rotation to turn your palms forward within a comfortable shoulder range.
Return
Slowly return your arms to the starting position.
Step
Take a few small backward steps to restore line tension, then repeat.

Key technique points

Keep the sled light.
Do not curl your elbows.
Choose an arm height without forcing your shoulders.
Do not create the external rotation at your wrists.
Check the space for your backward steps.
Take up line slack before pulling.

Common mistakes

Heaving against a heavy sled

Do not use torso momentum to overcome the long arm lever.

Turning it into a row

Do not bend your elbows and pull the handles toward your ribs.

Shrugging the shoulders

Do not turn the rear shoulder fly into a shrug toward your neck.

Releasing the return

Do not let your arms drop forward uncontrollably.

Jerking the chain

Do not apply sudden force to a slack line.

Tripping backward

Do not continue stepping without checking your path.

Frequently asked questions