Exercise library / Middle back
Sled Row
- Main muscles
- Middle back
- Also works
- Biceps, Lats
- Equipment
- Other equipment
- Level
- Beginner
- Type
- Compound · Pull
How to do it
- 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.
Quick answers
- What muscles does the Sled Row work?
- Mainly the middle back, with help from the biceps, lats.
- What equipment do I need?
- Other equipment.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More middle back exercises
- Bodyweight Mid Row
- Inverted Row with Straps
- Mixed Grip Chin
- One Arm Chin-Up
- Suspended Row
- Alternating Kettlebell Row
Exercise descriptions: free-exercise-db, public domain.