Sled Reverse Flye

A beginner strength exercise for the shoulders, done with a other equipment.

Main muscles: Shoulders
Equipment: Other equipment
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Sled Reverse Flye

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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Sled Reverse Flye

Questions

What muscles does the Sled Reverse Flye work?

Mainly the shoulders.

Is the Sled Reverse Flye good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Sled Reverse Flye?

Good alternatives that train the shoulders: Battling Ropes, Front Plate Raise, Sled Overhead Backward Walk or Alternating Deltoid Raise.

How many sets and reps of the Sled Reverse Flye should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).