Exercise guide
Sled Reverse Flye
The Sled Reverse Flye uses long ropes or chains to move a lightly loaded sled through a rear-shoulder pulling action. The shoulders create the wide arm path while the legs and torso stabilize the stance.
Training context
Keeping the Sled Reverse Flye Controlled
The sled should be light enough to begin moving without a sudden yank. Rope length, surface friction, and sled load all affect the resistance.
The arms should remain softly bent rather than rigidly locked. External rotation must stay within a comfortable shoulder range.
Technique overview
Pull upward and apart without leaning backward
Face the sled with tension already present in both lines. Raise and separate the handles through a wide arc while keeping the torso steady. Return the arms gradually, step backward to remove slack when needed, and reset before the next pull.
Treat this as an overview and use a range, pace, and setup you can control.