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Sled Row

Sled Row for rowing focused on back.

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Sled Row demonstration

Exercise overview

Training details

BackLatsUpper BackBicepsForearmsCore

Equipment

Sled

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Attach the straps to the sled and face it with one handle in each hand.
  2. 02Step back until the straps are tight and sit the hips slightly back.
  3. 03Row the handles toward the ribs to pull the sled toward you.
  4. 04Step backward to regain strap tension before the next pull if needed.
  5. 05Keep the chest lifted and avoid jerking with the lower back.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionPower Sled Rear Lunge RowRelated variationBarbell RowRelated variationPower Sled Rear LungeRelated variationTrap Bar Bent Over RowRelated variationBarbell Bent Over Wide Grip RowRelated variationPendlay Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePlate Bent Over RowComparable substituteLat PulldownComparable substitutePull-UpsComparable substituteDumbbell PulloverComparable substituteLondon BridgeComparable substituteChest-Supported Dumbbell Row

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