Reverse Fly Sled Drag 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Abs, Adductors, Calves, Glutes, Hamstrings, Lats, Lower Back, Quads, Traps, Upper Back
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Sled
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Fly Sled Drag is a compound exercise designed to strengthen the shoulders while engaging a wide range of secondary muscle groups, including the upper back, traps, lats, and core, along with lower body muscles such as the glutes, hamstrings, quads, and calves. This movement combines the pulling mechanics of a sled drag with the dynamic motion of a reverse fly, making it an excellent choice for improving shoulder stability, posture, and overall functional strength. The exercise requires a sled and involves dragging it backward while performing reverse fly movements with resistance, demanding coordination, balance, and core engagement. It's a versatile, full-body workout ideal for building endurance, muscle tone, and athletic performance.
How to Perform
Load the sled with an appropriate amount of weight, ensuring it challenges you without compromising proper form. Attach a pair of handles using a durable nylon strap.
Stand facing the sled and grasp the handles with a firm grip, keeping your arms extended and a slight bend in your elbows to reduce joint strain.
Step back and lean slightly away from the sled to create initial tension in the strap. Engage your core to stabilize your body.
Perform a reverse fly by pulling the handles outward and back, activating your rear delts and upper back. This movement will pull the sled slightly forward.
After completing the fly, take a few steps forward to reset the tension in the strap and prepare for the next repetition. Ensure you maintain control and avoid jerking movements during the reset.
Continue alternating between the reverse fly and forward steps until you reach your target repetitions, distance, or time.
Keep your posture upright with a neutral spine throughout the movement to avoid unnecessary strain on your lower back.
Focus on controlled movements to maximize muscle engagement and prevent using momentum.
Adjust the weight on the sled if you notice your form deteriorating as you progress.
Tips
Maintain tension in your core throughout the exercise. This will help stabilize your body and prevent overextension while pulling the sled with your arms.
If you don't have access to a sled, alternatives like pushing a car or sliding a weight plate across turf can provide similar resistance and challenge.
When performing the exercise, you have some flexibility with your head positioning. Some individuals prefer keeping their head down, while others find it more comfortable to look up. Your preferred position can depend on your personal comfort and how your body aligns at rest.
For individuals who tend to have more extension in their posture, looking down may help maintain a more neutral spine and avoid excessive arching.
Conversely, if you have a tendency towards more flexion in your posture, looking up might encourage better spinal extension and help keep your alignment neutral.
Sled pushes and drags lack an eccentric phase, making them ideal for rehabilitation. They provide conditioning benefits without causing significant muscle soreness or stressing the joints excessively.
How Not to Perform
Avoid Using Momentum: Do not rely on swinging your arms or body to propel the sled forward. This can waste energy and reduce the effectiveness of the exercise. Focus on using controlled movements to target the rear delts and upper back.
Don’t Overextend the Arms: Keep a slight bend in your elbows throughout the movement. Fully extending your arms may lead to shoulder strain and will take focus off the target muscles, such as the rear delts.
Don’t Arch Your Back: Maintain a neutral spine position to prevent unnecessary stress on your lower back. Avoid leaning too far forward or backward. This will help you stay aligned and direct the force into your shoulders and upper back.
Avoid Slouching or Collapsing the Chest: Keep your chest open and your shoulders back. Slouching or rounding your back will reduce the efficiency of the reverse fly motion and can lead to poor posture, reducing the benefits for your shoulders.
Don’t Let the Sled Drag You: Be cautious not to let the sled pull you too quickly or cause you to lose balance. Keep your movements steady, using your body to control the sled rather than letting the sled control your movements.
Don’t Forget to Engage the Core: Failing to tighten your core can lead to instability and poor posture, which can affect your form and increase the risk of injury. Keep your core engaged throughout the entire movement to protect your spine and enhance overall performance.
Avoid Jerky Movements: Make sure your reverse fly motion is smooth and controlled. Jerking or sudden movements can strain the shoulder joints and muscles, potentially leading to injury. Focus on slow, deliberate movements to target the muscles effectively.
Don’t Use Too Much Weight: Using excessively heavy weight can compromise your form and increase the risk of injury. Choose a weight that allows you to maintain proper technique while still challenging your muscles.
Don’t Neglect Proper Foot Placement: Your feet should remain firmly planted on the ground, and your steps should be stable and controlled as you reset between repetitions. Wobbling or shifting your feet can throw off your balance and make the movement less effective.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
