10 Best Sled Reverse Flye Alternatives for Limited Equipment

The Sled Reverse Flye is done standing. Ranked closest by our scoring: the Dumbbell Rear Fly, the Dumbbell Reverse Fly and Reverse Flyes.

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

Original Exercise: Sled Reverse Flye

Sled Reverse Flye
Primary muscle
Delts
Equipment
Other
Difficulty
Intermediate
Type
Isolation
How to perform Sled Reverse Flye
  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. 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.
  3. 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.
  4. Return to the starting position, taking a couple steps back to take the slack out of the line.
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Ranked Sled Reverse Flye Alternatives

10 substitutes, ranked by how closely each one matches the Sled Reverse Flye 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 Rear FlyPlay demonstration

    1. Dumbbell Rear Fly

    99% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Extend your arms straight down towards the ground, palms facing each other.
    4. Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: rear-delt fly, the same as the Sled Reverse Flye
    • Primary muscle: delts, the same as the Sled Reverse Flye
    • Equipment: free weights, the same as the Sled Reverse Flye
    • Body position: standing, the same as the Sled Reverse Flye
  2. Dumbbell Reverse FlyPlay demonstration

    2. Dumbbell Reverse Fly

    99% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Extend your arms straight down in front of you, palms facing each other.
    4. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
    5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: rear-delt fly, the same as the Sled Reverse Flye
    • Primary muscle: delts, the same as the Sled Reverse Flye
    • Equipment: free weights, the same as the Sled Reverse Flye
    • Body position: standing, the same as the Sled Reverse Flye
  3. Reverse Flyes

    3. Reverse Flyes

    99% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
    2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
    3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
    4. The arms should be elevated until they are parallel to the floor.
    5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
    6. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Movement: rear-delt fly, the same as the Sled Reverse Flye
    • Primary muscle: delts, the same as the Sled Reverse Flye
    • Equipment: free weights, the same as the Sled Reverse Flye
  4. Bent Over Dumbbell Rear Delt Raise With Head On Bench

    4. Bent Over Dumbbell Rear Delt Raise With Head On Bench

    98% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation

    Pick this when you want to work the delts with less balance to manage.

    How to perform this exercise
    1. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
    2. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
    3. Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
    4. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
    5. Repeat the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Sled Reverse Flye
    • Equipment: free weights, the same as the Sled Reverse Flye
    • Body position: standing, the same as the Sled Reverse Flye
    • Balance: easier to stay steady on than the Sled Reverse Flye
  5. Dumbbell Rear Lateral RaisePlay demonstration

    5. Dumbbell Rear Lateral Raise

    98% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
    3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
    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 Reverse Flye
    • Equipment: free weights, the same as the Sled Reverse Flye
    • Body position: standing, the same as the Sled Reverse Flye
    • Balance: harder to stay steady on than the Sled Reverse Flye
  6. Dumbbell Rear Lateral Raise (Support Head)Play demonstration

    6. Dumbbell Rear Lateral Raise (Support Head)

    98% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    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 Reverse Flye
    • Equipment: free weights, the same as the Sled Reverse Flye
    • Body position: standing, the same as the Sled Reverse Flye
    • Balance: easier to stay steady on than the Sled Reverse Flye
  7. Barbell Rear Delt RaisePlay demonstration

    7. Barbell Rear Delt Raise

    96% match
    • Delts
    • Barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.
    4. Pause for a moment at the top, then slowly lower the barbell back 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 Reverse Flye
    • Equipment: free weights, the same as the Sled Reverse Flye
    • Body position: standing, the same as the Sled Reverse Flye
  8. Dumbbell Rear Delt RaisePlay demonstration

    8. Dumbbell Rear Delt Raise

    95% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
    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 Reverse Flye
    • Equipment: free weights, the same as the Sled Reverse Flye
    • Body position: standing, the same as the Sled Reverse Flye
  9. Dumbbell Incline Rear Lateral RaisePlay demonstration

    9. Dumbbell Incline Rear Lateral Raise

    90% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
    3. Extend your arms straight down with your palms facing each other.
    4. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
    5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    6. 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 Reverse Flye
    • Equipment: free weights, the same as the Sled Reverse Flye
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Sled Reverse Flye
  10. Dumbbell Incline T-raisePlay demonstration

    10. Dumbbell Incline T-raise

    90% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
    2. Lean forward and let your arms hang straight down, perpendicular to the floor.
    3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
    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 Reverse Flye
    • Equipment: free weights, the same as the Sled Reverse Flye
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Sled Reverse Flye

Sled Reverse Flye FAQ

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.

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