Sled Row
How to do the Sled Row
- 1
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.
- 2
With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
- 3
To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
- 4
Take a step or two back to get tension in the line and repeat.
How to program the Sled Row
Sets and reps
As a compound movement, the Sled Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Sled Row is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Sled Row into a plan
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Frequently asked questions
What muscles does the Sled Row work?
The Sled Row primarily targets the Middle Back. It also recruits the Biceps, Lats as supporting muscles.
What equipment do I need for the Sled Row?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Sled Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
