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Exercise Profile
  • Target Muscle Group
    Shoulders
  • Exercise TypeConditioning
  • Equipment RequiredSled
  • MechanicsCompound
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Adductors, Calves, Glutes, Hamstrings, Lats, Lower Back, Quads, Traps, Upper Back
Target Muscle Group

Shoulders

Shoulders Muscle Anatomy Diagram

Reverse Fly Sled Drag Overview

The reverse fly sled drag is a variation of the sled drag. Primarily, the reverse fly sled drag will target the muscles of the back, shoulders, and traps.

Sled drags can be an extremely beneficial conditioning exercise or they can be used as a strength building exercise depending on how you fit them into your workout routine.

Reverse Fly Sled Drag Instructions

  1. Load the desired weight onto the sled and attach a set of handles with a nylon strap.
  2. Grasp the handles with the arms extended and a soft bend in the elbows.
  3. Lean away from the sled to establish some resting tension on the strap, then rear delts and complete a reverse fly to propel the sled forward.
  4. Walk forward a few steps to reestablish tension and repeat step #3.
  5. Repeat until you reach the desired number of repetitions, distance, or time.

Reverse Fly Sled Drag Tips

  1. Keep some tension through your midsection as this will prevent you from overextending as you pull with the arms.
  2. If you don’t have access to a sled, you can push a car or even a plate across astroturf.
  3. Some prefer to press with the head down while others would rather look up. This is somewhat personal preference but it will also depend upon the individual and how they present in a resting position.
    • If someone exhibits more extension bias then they may want to experiment with looking down as this will help to keep them a bit more neutral.
    • If someone exhibits more flexion bias then they may want to experiment with looking up as this will help to drive more extension and keep them a bit more neutral.
  4. Given sled pushes/drags don’t have any eccentric component they can very beneficial to incorporate during rehab, as a method of conditioning which won’t incur excessive soreness or load joints excessively.
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