ShouldersBeginner

Sled Reverse Flye

Strength movement using Other.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Shoulders

Movement instructions

1
Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
2
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.
3
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.
4
Return to the starting position, taking a couple steps back to take the slack out of the line.

Technique guidance

Set a firm trunk position before lifting, then use short, regular breaths while moving. Do not hold your breath for the entire carry.

Clear the route before lifting and keep other people away from the implement path.
Choose a load you can pick up, carry, turn, and set down under control.
Inspect the implement and clear its movement path before starting.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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