Sled Row
Works the middle back.
- Primary muscles
- Middle back
- Secondary muscles
- Biceps, Lats
- Equipment
- Other
- Level
- Beginner
- Mechanic
- Compound
- Force
- Pull
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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Middle back exercises
- Bodyweight Mid Row Other
- Inverted Row with Straps Other
- Mixed Grip Chin Other
- One Arm Chin-Up Other
- Suspended Row Other