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Shoulders

Sled Reverse Flye

Sled Reverse Flye (Start)Sled Reverse Flye (End)
LevelBeginnerEquipmentOtherMechanicIsolationForcePull

A sled-based exercise that pulls the arms out and back to work the rear shoulders.

Strength
Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %
Effort during a set5.1 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 handles or a rope to a sled and hold one end in each hand.
  2. 2Hinge forward slightly with your arms extended in front of you.

How to perform

  1. 1Pull your arms outward and back in a wide arc, keeping the elbows slightly bent.
  2. 2Squeeze your shoulder blades together at the end of the movement.
  3. 3Pause briefly, then return slowly.
  4. 4Repeat for the planned repetitions.

Alternatives

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Stretches for Shoulders

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