Sled Row

How to do the Sled Row

1. 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.
2. With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
3. To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
4. Take a step or two back to get tension in the line and repeat.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	biceps, lats
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Inverted Row Bodyweight Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Alternating Renegade Row Kettlebell

Harder than the Sled Row

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the Sled Row with

Opposing chest work — alternate sets without extra rest.

Suspended Push-Up chest Svend Press chest Dips - Chest Version chest Alternating Floor Press chest

Common questions

What muscles does the Sled Row work?

The Sled Row primarily works the mid back, with the biceps and lats as secondary movers. Alternating Renegade Row, Bent Over Barbell Row, and Bent Over One-Arm Long Bar Row train the same muscle, across 8 equipment types.

What equipment do you need for the Sled Row?

The Right Equipment. Without the right equipment, Inverted Row, Bent Over Two-Dumbbell Row, and Bent Over Two-Dumbbell Row With Palms In train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Sled Row suitable for beginners?

Yes, the Sled Row is rated beginner. One Arm Chin-Up, Mixed Grip Chin, and Alternating Renegade Row are the progressions from here.

Where should the Sled Row go in a workout?

Early — the Sled Row is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Suspended Push-Up and Svend Press later.

Similar exercises

Alternating Renegade Row Kettlebell Bent Over Barbell Row Barbell Bent Over One-Arm Long Bar Row Barbell Bent Over Two-Arm Long Bar Row Barbell Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell