Sled Row

Sled Row is a beginner-level compound in the strength category that primarily works the mid back. It also recruits the biceps and lats. It is performed with other equipment.

How to do it

1. 1Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
2. 2With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
3. 3To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
4. 4Take a step or two back to get tension in the line and repeat.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.