Home › Exercises › Sled Row

Sled Row

The Sled Row primarily targets your Middle Back, with support from Biceps, Lats. It requires sled and is best suited to beginner lifters.

Beginner level · Equipment: Sled · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Lats

How to perform Sled Row

  1. Step 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. Step 2. With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
  3. Step 3. To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
  4. Step 4. Take a step or two back to get tension in the line and repeat.

Frequently asked questions

What is the proper foot positioning for a sled row?

Maintain an athletic stance with feet hip-width apart and knees slightly bent. Drive your weight through your heels to create a stable base as you pull the sled toward your torso.

Which muscle groups are primarily targeted by the sled row?

The sled row primarily targets the latissimus dorsi, rhomboids, and trapezius. It also challenges the posterior chain and grip strength due to the constant tension of the weight.

What is a common mistake to avoid during the pulling phase?

Avoid using excessive momentum or leaning your torso too far back to move the weight. Focus on initiating the movement with the shoulder blades and keeping the core braced throughout.

How can a beginner modify the sled row for easier progression?

Beginners should start with a lighter load and focus on a slow, controlled eccentric phase. If a sled is unavailable, a seated cable row or a heavy resistance band row serves as a functional alternative.

How should the sled row be programmed for strength and hypertrophy?

Perform 3 to 4 sets of 10 to 15 yards, or 12 to 15 repetitions if using a stationary pull. This exercise is best utilized as a finisher or a secondary pulling movement in a back-focused session.

Sample sets & reps for Sled Row

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Barbell Row — barbell
  • Bent Over One-Arm Long Bar Row — barbell
  • Bent Over Two-Arm Long Bar Row — barbell

See all Middle Back exercises →

Want a workout that includes Sled Row and 870+ other exercises? Try the AI Planner — 2 weeks free