Sled Reverse Flye
Differentiation: Mechanics
This variation of Reverse Flyes is unique. Here is how: you use a sled. The sled changes resistance as you pull the chain. The chains and the sled create a sharp angle, which causes the sled to resist movement. This resistance forces you to use fast-twitch muscle fibers in your rear deltoids. Using fast-twitch fibers increases the overall strength and size of your rear deltoids. Finally, this is a standing exercise. Standing requires you to engage your core to maintain balance. Engaging your core eventually adds to the overall strength of your core.
Starting Position
To get into starting position, do this...
1) Locate a speed sled.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Load plates onto the sled.
4) Clip a chain to the sled.
5) Clip a single handle attachment to the other end of the chain.
6) Clip another chain to the sled.
7) Clip a single handle attachment to the other end of the second chain.
8) Stand facing the sled.
9) Grasp a handle in each hand.
10) ...with your hands facing forward.
11) Step backward until there is tension in the chain.
12) Bend your arms at the elbows slightly.
13) Bend your knees slightly.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With a bend in your elbows, exhale as you arc your arms out...
3) ...moving the sled toward you.
4) ...until your arms reach an V-like position.
5) Squeeze your shoulder blades together as the handles extend the farthest from you.
6) This is the ending position.
7) Squeeze your shoulders and hold for a count of two seconds.
8) Inhale as you step backward until there is tension in the chain.
9) ...bring the handle attachments back to the starting position.
10) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms slightly bent or straight during the reverse fly to properly concentrate the effort in your rear delts.
Keep your body from swaying.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
Nobody appears in the video.