How to Do the Sled Row
💪 Middle Back, Biceps, Lats🏋️ Other📊 Beginner🏷️ Strength
How to perform 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.
Muscles worked
The Sled Row primarily targets your Middle Back, with support from your Biceps, Lats. You'll need other.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Sled Row slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.