Sled Row

Mid backOtherBeginnerCompound

Sled Row — start position — START

Sled Row — finish position — FINISH

How to do it

01Attach 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.
02With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
03To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
04Take a step or two back to get tension in the line and repeat.

Alternatives & substitutions

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

With barbell

Bent Over Barbell Row Reverse Grip Bent-Over Rows T-Bar Row with Handle Bent Over One-Arm Long Bar Row Bent Over Two-Arm Long Bar Row

With bodyweight

With dumbbell

One-Arm Dumbbell Row

With cable

Seated Cable Rows

With kettlebell

Alternating Renegade Row

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