Back · Other · Compound · Beginner
Sled Row
PrimarySecondary
- Main muscles
- Upper Back
- Also working
- Biceps, Lats
How to do it
- Attach 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.
- With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
- To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
- Take a step or two back to get tension in the line and repeat.
Swaps on other equipment
Each has the upper back as its main muscle and is also a pull, on a different piece of equipment.
Other upper back exercises
- Rhomboids-SMR · Foam Roller
- Seated Cable Rows · Cable
- Seated One-arm Cable Pulley Rows · Cable
- Smith Machine Bent Over Row · Machine
- Spinal Stretch · Bodyweight
- Straight Bar Bench Mid Rows · Barbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake