Sled Row
Facing a loaded sled, row it toward you with a handle in each hand, then step back and repeat. A low-skill way to add pulling volume and conditioning with no eccentric soreness.
Primary muscles
- Rhomboids
- Lats (Latissimus Dorsi)
Secondary muscles
- Traps (Trapezius)
- Rear Delts
- Biceps
- Forearm Flexors
- Quadriceps
- Sets
- 3–5
- Duration
- 20–30 m
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Attach two handles to a loaded sled with a strap, face the sled and back up until the strap is taut. Hold a handle in each hand, knees soft, chest up and arms extended.
Brace and sit slightly into the hips.
Row the handles to the ribs, squeezing the shoulder blades together to drag the sled toward you.
Let the arms extend again.
Step back to re-tension the strap and repeat.
Breathing: Exhale on each row, inhale as you reset.
Coaching tips
Chest up, elbows back
Tension before every pull
Legs stay braced
Common mistakes
Leaning back to drag the sled with body weight
Letting the strap go slack between reps
Rounding forward to reach the handles
Safety notes
Clear the path behind you before stepping back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.