10 Best Sled Overhead Backward Walk Alternatives for Limited Equipment

The Sled Overhead Backward Walk is done standing with a sled. Ranked closest by our scoring: the Dumbbell Single Arm Overhead Carry, the Dumbbell Rotation Reverse Fly and the Standing Palms-in Dumbbell Press.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Sled Overhead Backward Walk

Sled Overhead Backward Walk
Primary muscle
Delts
Equipment
Sled
Difficulty
Advanced
Type
Compound

Secondary muscles: Calves, Middle Back, Quadriceps

How to perform Sled Overhead Backward Walk
  1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
  2. Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position.
  3. Walk backwards, keeping your arms raised above your head. Avoid jerky movements.
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Ranked Sled Overhead Backward Walk Alternatives

10 substitutes, ranked by how closely each one matches the Sled Overhead Backward Walk on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Dumbbell Single Arm Overhead CarryPlay demonstration

    1. Dumbbell Single Arm Overhead Carry

    89% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    Pick this when you want an easier single-arm version that still works the delts.

    How to perform this exercise
    1. Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand.
    2. Raise the dumbbell overhead, fully extending your arm.
    3. Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead.
    4. Continue walking for the desired distance or time.
    5. Switch hands and repeat the exercise.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: delts, the same as the Sled Overhead Backward Walk
    • Equipment: free weights, the same as the Sled Overhead Backward Walk
    • Body position: standing, the same as the Sled Overhead Backward Walk
  2. Farmer's Walk

    2. Farmer's Walk

    69% match
    • Forearms
    • Other
    • Intermediate
    • Compound

    A looser match: it works the forearms rather than the delts.

    How to perform this exercise
    1. There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
    2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
    3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: forearms, not delts
    • Body position: standing, the same as the Sled Overhead Backward Walk
    • Balance: easier to stay steady on than the Sled Overhead Backward Walk
  3. Sled Drag - Harness

    3. Sled Drag - Harness

    64% match
    • Quads
    • Sled
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the quads rather than the delts.

    How to perform this exercise
    1. To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
    2. Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.

    Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

    Why this matches
    • Primary muscle: quads, not delts
    • Body position: standing, the same as the Sled Overhead Backward Walk
    • Balance: easier to stay steady on than the Sled Overhead Backward Walk
  4. Dumbbell Rotation Reverse FlyPlay demonstration

    4. Dumbbell Rotation Reverse Fly

    64% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
    3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
    4. Rotate your arms so that your palms are facing downwards.
    5. Slowly lower your arms back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Sled Overhead Backward Walk
    • Equipment: free weights, the same as the Sled Overhead Backward Walk
    • Body position: standing, the same as the Sled Overhead Backward Walk
  5. Standing Palms-in Dumbbell Press

    5. Standing Palms-in Dumbbell Press

    63% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.
    2. Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
    3. While inhaling lower the weights down until your arm is at a 90 degree angle again.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Sled Overhead Backward Walk
    • Equipment: free weights, the same as the Sled Overhead Backward Walk
    • Body position: standing, the same as the Sled Overhead Backward Walk
    • Balance: easier to stay steady on than the Sled Overhead Backward Walk
  6. Dumbbell Full Can Lateral RaisePlay demonstration

    6. Dumbbell Full Can Lateral Raise

    63% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
    2. Keep your back straight and engage your core.
    3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
    4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Sled Overhead Backward Walk
    • Equipment: free weights, the same as the Sled Overhead Backward Walk
    • Body position: standing, the same as the Sled Overhead Backward Walk
    • Balance: easier to stay steady on than the Sled Overhead Backward Walk
  7. Double Kettlebell Snatch

    7. Double Kettlebell Snatch

    63% match
    • Delts
    • Kettlebell
    • Advanced
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    How to perform this exercise
    1. Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
    2. Swing the kettlebells between your legs forcefully and reverse the direction.
    3. Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Sled Overhead Backward Walk
    • Equipment: free weights, the same as the Sled Overhead Backward Walk
    • Body position: standing, the same as the Sled Overhead Backward Walk
  8. Double Kettlebell Push Press

    8. Double Kettlebell Push Press

    63% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Clean two kettlebells to your shoulders.
    2. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
    3. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Sled Overhead Backward Walk
    • Equipment: free weights, the same as the Sled Overhead Backward Walk
    • Body position: standing, the same as the Sled Overhead Backward Walk
    • Balance: easier to stay steady on than the Sled Overhead Backward Walk
  9. Dumbbell Arnold PressPlay demonstration

    9. Dumbbell Arnold Press

    63% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
    2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
    3. Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Sled Overhead Backward Walk
    • Equipment: free weights, the same as the Sled Overhead Backward Walk
    • Body position: standing, the same as the Sled Overhead Backward Walk
    • Balance: easier to stay steady on than the Sled Overhead Backward Walk
  10. Dumbbell Rear Delt RowPlay demonstration

    10. Dumbbell Rear Delt Row

    63% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold a dumbbell in each hand with your palms facing your body.
    3. Bend forward at the waist, keeping your back straight and your core engaged.
    4. Extend your arms straight down towards the floor, with a slight bend in your elbows.
    5. Raise the dumbbells out to the sides, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Sled Overhead Backward Walk
    • Equipment: free weights, the same as the Sled Overhead Backward Walk
    • Body position: standing, the same as the Sled Overhead Backward Walk
    • Balance: easier to stay steady on than the Sled Overhead Backward Walk

Why You Might Need a Sled Overhead Backward Walk Alternative

You may substitute the sled for several reasons: lack of a sled, shoulder pain with loaded overhead walking, programming constraints, or the need for a unilateral challenge. The sled stresses deltoid endurance and shoulder stabilizers through prolonged overhead positioning; if that position causes impingement, switch to a carry or landmine press where you can reduce load and control scapular upward rotation. For rehab or progressive loading, use lighter carries, shorten stride length, and cue packed shoulders and a neutral spine to preserve long-head deltoid tension while minimizing glenohumeral compression.

How to Choose the Right Sled Overhead Backward Walk Substitute

Select a replacement by matching the primary training demand: overhead stability, deltoid hypertrophy, or unilateral anti-rotation. If you need stability and carry-specific conditioning pick overhead carries (dumbbell or barbell) and focus on scapular control and core bracing. For progressive pressing strength choose a landmine or strict overhead press and cue full lockout with scapular upward rotation. If shoulder pain limits range, use isometric holds at 90 degrees with packed shoulders and light load to stimulate deltoid activation without excessive humeral translation.

Sled Overhead Backward Walk FAQ

What muscles does Sled Overhead Backward Walk work?

The movement primarily targets the deltoids (anterior, medial, and long head) while demanding scapular stabilizers and rotator cuff activation for overhead control. The core and upper traps also engage isometrically to maintain trunk posture and shoulder girdle position during the backward steps.

What is the best bodyweight alternative to Sled Overhead Backward Walk?

A bodyweight-friendly option is the pike-to-handstand hold progression or wall-facing handstand holds to train the delts and scapular stabilization. Cue a tight core, active scapular upward rotation, and straight arms to replicate the overhead stability demand without external load.

Can I build muscle without doing Sled Overhead Backward Walk?

Yes. Use heavy strict overhead presses, overhead carries, and single-arm variants to overload the delts and create hypertrophy through progressive tension. Emphasize controlled tempo, full lockout, and consistent volume while maintaining scapular control to maximize deltoid recruitment.

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