Sled Row
The Sled Row is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The middle back handles the primary load during this movement. The biceps and lats assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Sled Row work?
The Sled Row primarily works the Middle Back. Secondary muscles include the Biceps, Lats, which assist during the movement.
Is the Sled Row good for beginners?
Yes, the Sled Row is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Sled Row?
You need other to perform the Sled Row. Most commercial gyms will have this available.
Track Your Progress
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