Sled Reverse Fly

How to do it

1. Face the sled and take the strap's handles in both hands, then walk backwards until the strap is taut with the arms out in front at shoulder height.
2. Sit the hips back slightly and keep a small bend in the elbows.
3. Pull both arms out to the sides and back, squeezing the shoulder blades together, which drags the sled a short distance.
4. Step backwards to take up the slack and let the arms come back in front.
5. Repeat the fly and the step for the chosen distance.
6. Keep the arms at shoulder height throughout.

Common mistakes

• Bending the elbows to row the sled. The arms stay nearly straight and open out to the sides; the moment they bend it is a row.
• Letting the arms drop below shoulder height. The path is horizontal at shoulder level; arms that drop make it a pulldown.
• Dragging the sled with the step. The step only takes up slack; the sled moves because the arms open.
• Leaning back to help. The trunk stays braced and still; leaning is the body taking over from the rear shoulders.

Muscles worked

Primary

• Posterior DeltoidShoulders