Exercise Comparison
Alternating Cable Shoulder Press vs Sled Reverse Flye
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Cable Shoulder Press
Instructions
Alternating Cable Shoulder Press
Move the cables to the bottom of the tower and select an appropriate weight.
Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
Keeping your head and chest up, extend through the elbow to press one side directly over head.
After pausing at the top, return to the starting position and repeat on the opposite side.
Sled Reverse Flye
Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting position.
Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation. Your palms should be facing forward as you do this.
Return to the starting position, taking a couple steps back to take the slack out of the line.
Verdict
Both exercises target the shoulders. Alternating Cable Shoulder Press is a beginner exercise using cable, while Sled Reverse Flye is beginner and uses other. Choose Alternating Cable Shoulder Press if you have access to cable, or Sled Reverse Flye if you prefer other. Alternating Cable Shoulder Press is a compound movement working multiple joints, making it better for overall strength. Sled Reverse Flye isolates the target muscle for focused development.