Back
Sled Row
The Sled Row is a strength exercise for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, rhomboids 11% and mid traps 8%.
How to do it
- Attach a strap with handles to the sled and walk back until it is taut.
- Face the sled, hold a handle in each hand and sit into a quarter squat, chest up.
- Row the handles to the ribs, pulling the elbows back and squeezing the shoulder blades.
- Extend the arms again under control.
- Take a few steps back to retighten the strap and repeat for the set distance.
Tips
- Brace the legs and trunk so the pull comes from the back, not from leaning.
- Keep the elbows close to the body as you row.
- Pause briefly with the handles at the ribs.
Common mistakes
- Leaning back to jerk the sled forward.
- Shrugging the shoulders up toward the ears.
- Rounding the upper back at full reach.
Muscles worked by the Sled Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pulling the sled in with a rope, hand over hand or rowing. Driving a loaded sled is repeated single-leg hip and knee extension against friction, with the calves pushing off; there is no eccentric phase.
Sled Row alternatives
Same equipment
Different equipment
No equipment
Similar exercises
Frequently asked questions
What muscles does the Sled Row work?
Mainly the lats (upper) and rhomboids. The mid traps, calves (gastrocnemius), biceps (long head), rear delts, gluteus maximus, calves (soleus) and quads (rectus femoris) assist.
Is the Sled Row good for beginners?
Yes. The Sled Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Sled Row?
For example the Sled Row Sprint, Chest Supported T-Bar Row and Helms Row. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
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