Power Sled Rear Fly
- Zielmuskel
- —
- Equipment
- Power Sled
- Körperregion
- Shoulders
- Typ
- Strength
The Power Sled Rear Fly is a shoulder exercise that targets the rear deltoids and upper-back muscles by performing a horizontal abduction motion while walking backward against sled resistance. Because the sled provides concentric-only loading, it adds posterior shoulder volume with minimal muscle soreness, making it useful for shoulder health, postural correction, and upper-back development.
Power Sled Rear Fly: So führst du sie aus
- 1Attach two handles or straps to the front anchor points of the power sled and load it with an appropriate amount of weight plates.
- 2Face the sled and pick up both handles, holding one in each hand with a neutral grip, arms extended in front of you toward the sled.
- 3Step back far enough to put light tension on the straps before you begin.
- 4Stand with your feet hip-width apart, a slight bend in your knees, and your torso inclined slightly forward from the hips — roughly 30 to 45 degrees.
- 5Brace your core and retract your shoulder blades slightly to set a stable upper-back position.
- 6With your elbows slightly soft, sweep both arms out to your sides in a wide arc, pulling the straps taut and dragging the sled toward you.
- 7Continue the arc until your arms are roughly in line with your shoulders, squeezing the rear deltoids and upper back at the end of the movement.
- 8Step backward to restore strap tension and reset for the next rep, or walk backward continuously while performing successive fly repetitions.
- 9Complete all reps for the set, then set the handles down and step away from the sled safely.
Technik-Tipps
- Maintain a consistent forward lean from the hips throughout the set — standing upright shifts the line of pull and reduces tension on the rear deltoids.
- Keep a soft bend in your elbows and lead the movement with your elbows rather than your hands to keep the rear deltoids engaged.
- Retract your shoulder blades at the end of each rep to fully contract the upper-back muscles rather than stopping once the arms reach parallel.
- Take up slack in both straps simultaneously before each rep so the sled starts moving at the same time on both sides and the load stays balanced.
- Use a load light enough to allow a full, controlled arc — rear-delt work responds better to controlled range of motion than to heavy, shortened reps.
Häufige Fehler
- Standing too upright, which changes the angle of pull and shifts stress away from the rear deltoids toward the middle deltoids.
- Using fully locked elbows throughout the movement, which places excessive stress on the elbow joint and reduces muscle activation at the target.
- Pulling with the hands instead of initiating from the elbows, which recruits the forearm flexors and reduces rear-delt and rhomboid involvement.
- Loading the sled too heavy so the range of motion is cut short, which limits rear-deltoid stretch and reduces the training stimulus.
- Allowing uneven strap tension by pulling harder with the dominant arm, which creates asymmetrical loading and can reinforce shoulder imbalances over time.
Häufig gestellte Fragen
What muscles does the Power Sled Rear Fly work?
The Power Sled Rear Fly primarily targets the posterior deltoids (rear deltoids) through horizontal abduction. The rhomboids and mid-trapezius assist by retracting the shoulder blades, and the rotator cuff muscles work to stabilize the shoulder joint throughout the movement.
Why use a power sled for rear flys instead of dumbbells or cables?
The power sled applies concentric-only resistance — there is no eccentric (lowering) phase — which dramatically reduces delayed-onset muscle soreness. This makes it practical to add high rear-deltoid volume without excessive recovery cost, and the horizontal cable angle keeps tension consistent across the full arc unlike free weights.
How do I program the Power Sled Rear Fly — sets, reps, and frequency?
Because the sled's concentric-only loading causes minimal soreness, you can train it 2–4 times per week. Sets of 10–20 reps work well for shoulder health and hypertrophy; lighter loads with higher rep ranges (15–25) are common when using it as a conditioning or warm-up tool before pressing work.
Can the Power Sled Rear Fly help with posture and rounded shoulders?
Yes. The movement directly strengthens the rear deltoids and rhomboids, which are chronically underactive in people who sit for extended periods. Consistent training of horizontal abduction and scapular retraction can improve upper-back posture over time when combined with reduced anterior shoulder dominance.
What attachment do I need to do Power Sled Rear Flys?
You need a power sled with two attachment points at the front and two straps or cables of equal length fitted with handles — a pair of D-handle carabiners or a dual-handle sled harness works well. Equal strap length is important so both arms move through the same range of motion simultaneously.
