Power Sled Rear Fly
The Power Sled Rear Fly targets the rear deltoids and upper back muscles. This exercise enhances shoulder stability and strength.
- Attach the sled to your waist using a harness.
- Stand with your feet shoulder-width apart, holding the sled handles.
- Bend slightly at the hips and pull the sled backward while extending your arms out to the sides.
- Focus on squeezing your shoulder blades together as you perform the movement.
- Return to the starting position and repeat for the desired number of repetitions.
How to perform the Power Sled Rear Fly
- Set up. Set up in a stable, balanced starting position appropriate for the Power Sled Rear Fly using your sled machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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