Sled Reverse Flye

What it is

This isolation exercise uses a sled with handles to strengthen your upper back and shoulders. You will primarily target your posterior deltoids, which are the rear head of your shoulder muscles. By pulling the handles upward and outward, you perform a reverse fly motion against constant resistance. This movement helps improve posture and shoulder health.

Technique tips

• Maintain a slight knee bend and upright posture.
• Keep your chest lifted and head in a neutral position.
• Pull the handles upward and outward, not straight back.
• Avoid flexing your elbows during the pulling motion.
• Rotate your palms forward as you reach the top of the movement.
• Ensure constant tension on the rope throughout the set.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.