Sled Row

A beginner strength exercise for the back and biceps.

Movement guide

Sled Row

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusBack · Biceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

3D demoSled RowBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Inverted row demonstrated on the 3D figure

3D demoInverted rowIntermediate · Pull-up bar

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Inverted Row with Straps demonstrated on the 3D figure

3D demoInverted Row with StrapsBeginner · Other / check instructions

Suspended Row demonstrated on the 3D figure

3D demoSuspended RowBeginner · Other / check instructions

Incline ring row demonstrated on the 3D figure

3D demoIncline ring rowBeginner · Gymnastic rings

3D demoRing rowBeginner · Gymnastic rings

Alternating bent-over kettlebell row demonstrated on the 3D figure

3D demoAlternating bent-over kettlebell rowIntermediate · A kettlebell

Bent-over barbell row demonstrated on the 3D figure

3D demoBent-over barbell rowAdvanced · A barbell

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Questions people ask

What muscles does the Sled Row work?

Mainly the back, with help from the biceps.

What equipment do I need for the Sled Row?

Other / check instructions.

Is the Sled Row good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Inverted row.

How do I make the Sled Row harder?

Progress to the Inverted row, or add load, range or slower lowering once your form is solid.