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.
Where the Sled Row fits
The Sled Row shows up in training built around a specific goal. See how it fits:
More mid back exercises
Sled Row: common questions
What muscles does the Sled Row work?
The Sled Row primarily works the Mid Back. It also recruits the Biceps and Lats as supporting muscles.
Is the Sled Row suitable for beginners?
Yes. The Sled Row is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Sled Row a compound or isolation exercise?
The Sled Row is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Sled Row with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Sled Row sets, free.
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