Sled Row
How to do the Sled Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats
Other
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.
Log it, see it on your body.
Every Sled Row set you log feeds Ascend's anatomy heatmap — so your mid back volume is visible at a glance — and counts toward your bodyweight-strength tier.
More mid back exercises
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