Quick Answer
Sled Row is a beginner strength exercise that targets your middle back. It uses a other. Attach dual handles to a sled using a rope or chain and load the sled with an appropriate weight.
Video Tutorial
How to Perform the Sled Row
- 1
Attach dual handles to a sled using a rope or chain and load the sled with an appropriate weight.
- 2
Stand facing the sled, holding a handle in each hand, and back up until there is tension in the line.
- 3
Position your feet shoulder-width apart, bend your knees slightly, and keep your head and chest up with your arms fully extended.
- 4
Initiate the movement by retracting your shoulder blades and flexing your elbows to pull the sled towards you.
- 5
As the sled moves closer, take a step or two back to maintain tension in the line and repeat the pulling motion.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Sled Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Sled Row work?
The Sled Row primarily works your middle back. Secondary muscles include the biceps, lats and shoulders.
What equipment do I need for the Sled Row?
The Sled Row needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Sled Row suitable for beginners?
Yes. The Sled Row is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Sled Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Sled Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train middle back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.