ENVI
All muscles
Loading 3D model…
Drag to rotate · scroll/pinch to zoom · tap to select · double-click to zoom in on a muscle

Shoulders

Sled Overhead Backward Walk

Sled Overhead Backward Walk (Start)Sled Overhead Backward Walk (End)
LevelBeginnerEquipmentOtherMechanicCompoundForcePull

A sled exercise in which you hold the pulling line overhead and walk backward, loading the shoulders and upper back.

Strength
Primary musclesShoulders
Secondary musclesCalvesMiddle BackQuadriceps

Energy burned

≈ 32 kcalFor 3 × 8–12, rest 90s · ≈ 5.5 kcal/min

Estimate range 24–40 kcal (±25 %)

Muscle mass worked20 %
Effort during a set9.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Attach a rope or handles to a sled and hold them overhead with arms extended.
  2. 2Face the sled and stand tall with your core braced.

How to perform

  1. 1Walk backward slowly, keeping your arms overhead and the line taut.
  2. 2Keep your ribs down and avoid arching your back.
  3. 3Take controlled steps with your feet landing flat.
  4. 4Walk the planned distance, rest, then repeat.

Alternatives

See all

Stretches for Shoulders

See all