10 Best Sled Reverse Flye Alternatives for Limited Equipment
If you can’t perform the sled reverse flye, use exercises that replicate horizontal abduction and scapular retraction to hit the posterior deltoid. Try bent-over dumbbell reverse flyes, band pull-aparts, or chest-supported rear delt rows. Cue: hinge at the hips, keep a neutral spine, and lead with the elbows to isolate the rear delts.
Original Exercise: Sled Reverse Flye
How to Perform Sled Reverse Flye
- Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
- Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting position.
- Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation. Your palms should be facing forward as you do this.
- Return to the starting position, taking a couple steps back to take the slack out of the line.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Sled Reverse Flye Alternatives
1. Band Reverse Fly
89.2% MatchHow to perform this exercise
- Attach the band to a stationary object at chest height.
- Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
- Keep your arms straight and lift them out to the sides until they are parallel to the ground.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower your arms back to the starting position.
2. Dumbbell Scaption
89.2% MatchHow to perform this exercise
- This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
- Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
- Continue until your arms are parallel to the ground, and then return to the starting position.
3. Dumbbell Standing Around World
88.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
4. Dumbbell Lying On Floor Rear Delt Raise
85.9% MatchHow to perform this exercise
- Lie face down on the floor with a dumbbell in each hand, palms facing each other.
- Extend your arms straight out in front of you, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
5. Crucifix
85.2% MatchHow to perform this exercise
- In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
- Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
6. Dumbbell Lateral Raise
85% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
7. Back Flyes - With Bands
84.7% MatchHow to perform this exercise
- Run a band around a stationary post like that of a squat rack.
- Grab the band by the handles and stand back so that the tension in the band rises.
- Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
- As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
- After a pause, go back to the original position as you inhale.
8. Dumbbell Lateral To Front Raise
84.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
9. Dumbbell Rear Fly
84.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down towards the ground, palms facing each other.
- Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
10. Dumbbell One Arm Reverse Fly (with Support)
84.2% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing inwards.
- Lean forward and place your free hand on the bench for support.
- Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
Why You Might Need a Sled Reverse Flye Alternative
You may substitute the sled reverse flye for several reasons: lack of access to a sled, shoulder pain with loaded horizontal abduction, or a desire to vary stimulus. Alternatives let you preserve posterior deltoid activation while altering load type, range of motion, or stabilization demands. For example, a chest-supported rear delt row reduces lower-back and trap involvement—cue a flat chest on an incline bench and pull through the elbows to maximize rear-delt recruitment. Bands and dumbbells let you change resistance curve and scapular mechanics, so you can reduce shear at the GH joint and emphasize pure horizontal abduction.
How to Choose the Right Substitute
Pick a substitute by matching the primary movement (horizontal abduction) and the desired training variable: load, stability, or range of motion. If you lack equipment, choose band pull-aparts or bodyweight Y/T raises; cue a slight elbow bend and squeeze the rear delts for 1–2 seconds. If you want higher loading with less lumbar stress, use chest-supported dumbbell reverse flyes and set the bench to a 30–45° incline so you maintain scapular retraction. Prioritize exercises that limit upper-trap elevation and encourage external rotation to keep emphasis on the posterior deltoid.
Frequently Asked Questions
What muscles does Sled Reverse Flye work?
The sled reverse flye primarily targets the posterior deltoid and assists scapular retraction via the rhomboids and middle trapezius. It produces horizontal abduction of the shoulder, so cue pulling through the elbow to maximize rear-delt activation and limit upper-trap dominance.
What is the best bodyweight alternative to Sled Reverse Flye?
Band pull-aparts are the best bodyweight-compatible alternative for rear-delt isolation; they reproduce horizontal abduction and scapular retraction. Cue a slow, controlled spread with the hands at shoulder height, lead with the elbows, and pause at full retraction to feel the posterior delts engaging.
Can I build muscle without doing Sled Reverse Flye?
Yes. You can build posterior deltoid mass using alternatives like bent-over dumbbell reverse flyes, chest-supported rows, and face pulls that maintain the same movement pattern. Focus on progressive overload, strict technique (hinge at hips, maintain neutral spine), and full range of motion to ensure consistent muscle activation.
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