Rear Delt Fly (Sled)

An isolation exercise using a weighted sled to develop rear deltoid and shoulder stability.

Instructions

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 tension in the line with arms extended at waist level.
3. Grasp both handles with a neutral grip, keeping a slight bend in your elbows.
4. Without bending your elbows, perform a fly movement by pulling the handles outward and upward.
5. Focus on the rear deltoids initiating the movement, creating a wide arc with your arms.
6. Slowly return to the starting position with control, taking a step back to reset tension.

Tips

• Keep your elbows locked in a slightly bent position throughout the movement.
• The movement should feel like opening a book, with your arms spreading wide.
• Focus on squeezing the rear deltoids and middle back muscles.
• Maintain upright posture and slight knee bend for stability.
• Use light weight to ensure proper muscle activation and injury prevention.