Sled Row
Sled Row is a strength and conditioning - horizontal sled row exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Latissimus dorsi
- Exercise type
- Strength and conditioning - horizontal sled row
Exercise technique
- Attachment
Attach two handles to the sled with strong rope or chain.
- Area
Leave safe stepping space behind you.
- Tension
Face the sled and step backward until the line is slightly taut.
- Base
Soften your knees and extend your arms forward.
- Pull
Bend your elbows and draw your shoulder blades together to pull the sled toward you.
- Reset
Take one or two small backward steps to restore tension in the line.
- Continue
Regain your balance after each step before the next pull.
Key technique points
- Keep the rope taut before pulling.
- Pull both handles evenly.
- Watch the space for your backward steps.
- Keep your torso angle steady.
- Do not pull the sled into your feet.
- Prevent the rope from tangling.
Common mistakes
Heaving on a slack line
Do not jolt your shoulders by suddenly tensioning the rope on the first pull.
Swinging from the waist
Do not overcome sled resistance by swinging your entire body.
Walking backward blindly
Do not step backward without checking for obstacles.
Tangling the rope around your feet
Do not continue repetitions while stepping on the connecting line.
Pulling the sled too close
Do not reduce the distance enough for the sled to hit your feet.
Pulling the elbows unevenly
Do not apply uneven force that steers the sled sideways.
Frequently asked questions
Sled Row: why is “Heaving on a slack line” a mistake?
Do not jolt your shoulders by suddenly tensioning the rope on the first pull.
Sled Row: why is “Swinging from the waist” a mistake?
Do not overcome sled resistance by swinging your entire body.
Sled Row: why is “Walking backward blindly” a mistake?
Do not step backward without checking for obstacles.
Sled Row: why is “Tangling the rope around your feet” a mistake?
Do not continue repetitions while stepping on the connecting line.
Sled Row: why is “Pulling the sled too close” a mistake?
Do not reduce the distance enough for the sled to hit your feet.
Sled Row: why is “Pulling the elbows unevenly” a mistake?
Do not apply uneven force that steers the sled sideways.
What should I focus on when doing Sled Row?
Keep the rope taut before pulling. Pull both handles evenly. Watch the space for your backward steps. Keep your torso angle steady. Do not pull the sled into your feet. Prevent the rope from tangling.
Related exercises
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Alternating Kettlebell Row
- Alternating Renegade Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.