Sled Row (Sled Pull)

Exercise Summary
Primary Muscle(s) Middle Back
Secondary Muscle(s) Biceps, Lats
Equipment Sled
Emphasis Compound
Type Pull

Sled Row Instructions

  • Link an attachment handle to a sled via a rope or chain.
  • Grab the handles and assume a strong lifting position: core and glutes activated, shoulders braced, chest up, knees slightly flexed, and eyes fixed ahead.
  • Back-peddle till your arms are fully extended (with a slight elbow bend) and the rope/chain is taught.
    • Make sure your shoulders don't roll forward or traps elevate.
  • Imagine pinching your shoulders together as you row, pulling your hands to just beyond your midsection. Finish with your bicep parallel to the floor.
  • Negative excessive lower-body movement. 
  • Step back until the rope/chain is taught and repeat.


  • Keep the weight lighter for this movement. You want to accumulate volume to maximize the benefits of the sled.
  • Don't let your back overextend when performing the row. Keep your core braced and spine neutral. 
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