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.

Sled Reverse Flye

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Sled Reverse Flye

The steps for the Sled Reverse Flye itself, so you can judge how close each substitute below really is.

Delts · Other · Intermediate · Isolation

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Rear FlyPlay demonstration

    1. Dumbbell Rear Fly

    99% match

    Delts · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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
  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 · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.