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Sled Row

Mid backOtherBeginnerCompound
Sled Row — start position
Start
Sled Row — finish position
Finish
Muscles worked
PrimaryMid back
SecondaryBiceps, Lats

How to do it

  1. 01

    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. 02

    With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.

  3. 03

    To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.

  4. 04

    Take a step or two back to get tension in the line and repeat.

In the app

Sled Row appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With cable
With kettlebell

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