Sled Row
The sled row is a back exercise that targets the middle back with other. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
How to do the sled row
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.
With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
Take a step or two back to get tension in the line and repeat.
Want this in a plan?
Build a weekly routine around the sled row and the rest of your back work, matched to your goal and the equipment you have.
Details
Related back exercises
Browse all back exercises, read our best dumbbell back exercises guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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