Sled Reverse Flye

What is Sled Reverse Flye? Sled reverse flye is a resistance training exercise that targets the muscles of the upper back, shoulders, and arms. It involves pulling a sled towards you while maintaining proper form and control throughout the movement.

Tutorial

1. Attach a handle or strap to a sled.
2. Stand facing away from the sled, holding the handle or strap with both hands.
3. Lean forward slightly at the hips, keeping your back straight and core engaged.
4. Start with your arms extended in front of you, palms facing each other.
5. Pull the sled towards you by retracting your shoulder blades and squeezing your upper back muscles.
6. Slowly return to the starting position with control.
7. Repeat for the desired number of repetitions.

Common Mistakes

• Rounding the back: Keep your back straight throughout the exercise to avoid strain on the spine.

• Using momentum: Focus on engaging the target muscles rather than swinging the sled. - Overloading the sled: Start with a light weight and gradually increase to avoid compromising form.

Tips for Better Results

• Focus on the mind-muscle connection to ensure proper muscle activation. - Control the movement both on the way in and out to maximize muscle engagement.

• Adjust the sled weight as needed to maintain proper form and challenge your muscles effectively.

Muscles Worked Sled reverse flye primarily targets the following muscles:

• Rear deltoids (shoulders) - Trapezius (upper back) - Rhomboids (upper back) - Rotator cuff muscles - Biceps (arms)