Power Sled Rear Fly

Target your rear deltoids effectively with the Power Sled Rear Fly. This unique exercise builds strength and definition by pulling the sled with

AdvancedShoulders Power Sled

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Power Sled Rear Fly

Isolation

Lever Seated Reverse Fly

Shoulders · Deltoid Posterior · Leverage machine

Intermediate

Compound

Power Sled High Pull

Shoulders · Power Sled

Advanced

Description

This exercise primarily targets the rear deltoids and involves pulling weights towards your body while keeping your arms straight.

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How to do Power Sled Rear Fly

01
Setup
Position yourself facing away from the power sled, approximately 3-5 feet away, with the sled rope extending between your legs.
02
Setup
Grasp the handles of the sled rope with an overhand grip, arms extended straight out in front of you, ensuring a slight bend in the elbows.
03
Setup
Lean slightly forward from your hips, maintaining a neutral spine and engaging your core for stability.
04
Initiate the movement by squeezing your shoulder blades together and pulling the handles out and back in a wide arc, focusing on contracting your rear deltoids.
05
Continue pulling until your hands are roughly in line with your shoulders or slightly behind, keeping your arms relatively straight with that slight elbow bend.
06
Slowly and with control, reverse the movement, allowing the sled to return to the starting position while resisting the pull, fully extending your arms without shrugging.

Tips

Focus on initiating the pull by retracting your shoulder blades, rather than just moving your arms, to maximize rear deltoid engagement.
Maintain a slight, consistent bend in your elbows throughout the entire movement to prevent hyperextension and keep tension on the target muscle.
Control the eccentric (return) phase of the movement by slowly resisting the sled's pull to enhance muscle growth and control.
Keep your torso stable and avoid swinging or using momentum; the power should come purely from your rear deltoids and upper back.

Common mistakes

Using too much momentum or swinging the torso reduces rear delt activation; instead, keep your core tight and initiate the pull purely with your rear deltoids.
Bending the elbows excessively shifts focus to the triceps and lats; maintain a slight, consistent bend in the elbow throughout the movement to isolate the rear deltoids.
Shrugging the shoulders engages the upper trapezius instead of the rear deltoids; keep your shoulders depressed and away from your ears during the pull.

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Questions

Is Power Sled Rear Fly good for beginners?

Power Sled Rear Fly is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Power Sled Rear Fly?

You need Power Sled to perform Power Sled Rear Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Power Sled Rear Fly?

Focus on initiating the pull by retracting your shoulder blades, rather than just moving your arms, to maximize rear deltoid engagement. Maintain a slight, consistent bend in your elbows throughout the entire movement to prevent hyperextension and keep tension on the target muscle. Control the eccentric (return) phase of the movement by slowly resisting the sled's pull to enhance muscle growth and control. Keep your torso stable and avoid swinging or using momentum; the power should come purely from your rear deltoids and upper back.

What are common mistakes when doing Power Sled Rear Fly?

Using too much momentum or swinging the torso reduces rear delt activation; instead, keep your core tight and initiate the pull purely with your rear deltoids. Bending the elbows excessively shifts focus to the triceps and lats; maintain a slight, consistent bend in the elbow throughout the movement to isolate the rear deltoids. Shrugging the shoulders engages the upper trapezius instead of the rear deltoids; keep your shoulders depressed and away from your ears during the pull.