Sled Row
Muscles worked
Instructions
- 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.
- 2With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
- 3To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
- 4Take a step or two back to get tension in the line and repeat.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Sled Row
The sled row mirrors the horizontal pulling motion of a classic row, but swaps a barbell or dumbbell load for the continuous resistance of a sled dragged along the floor. Facing the sled with a handle in each hand and slight tension in the line, you drive the elbows back and squeeze the shoulder blades together until the sled slides toward you, then step back to reset tension and repeat. Unlike a seated cable row, this version is performed standing and demands more core and leg engagement to keep the torso stable against the horizontal pull. It's an excellent exercise for building back thickness while training muscular endurance, often used at the end of a session or in a circuit.
check_circleBenefits
- check_circleBuilds middle-back thickness
- check_circleContinuous tension with no resting point
- check_circleEngages the core in a standing position
- check_circleLow joint impact, great for high-volume work
lightbulbExecution tips
- lightbulbKeep the back straight and chest up
- lightbulbPull with the elbows, not the hands
- lightbulbSqueeze the shoulder blades together at the finish
- lightbulbStep back gradually to keep constant tension
warningCommon mistakes
- warningRounding the back while pulling
- warningPulling only with the arms without engaging the shoulder blades
- warningUsing too heavy a load and breaking posture
- warningLeaning too far backward
helpFrequently asked questions
Can the sled row replace the barbell row?expand_more
It's a great continuous-tension complement, but it builds less maximal strength than a free-weight row.
Do I need a specific sled?expand_more
A basic sled with handles works fine; failing that, a low cable machine can approximate the standing feel.
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