Hominin · exercise
Sled Row
Sled Row is a beginner strength exercise. It works the middle back, with help from the biceps and lats.
beginnerotherpull movementcompoundstrength
- Main muscles
- middle back
- Also works
- biceps, lats
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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Inverted Row · other, beginner
- Inverted Row with Straps · other, beginner
- Suspended Row · other, beginner
- Bodyweight Mid Row · other, intermediate
- Mixed Grip Chin · other, expert
- One Arm Chin-Up · other, expert
- Bent Over Barbell Row · barbell, beginner
- Bent Over One-Arm Long Bar Row · barbell, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).