Breathing
Set a firm trunk position before lifting, then use short, regular breaths while moving. Do not hold your breath for the entire carry.
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The Sled Row primarily works the middle back, with the biceps and lats supporting the movement. It is a strength movement performed with other.
1 / 2How to
Movement instructions
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.
With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
Take a step or two back to get tension in the line and repeat.
Technique guidance
Set a firm trunk position before lifting, then use short, regular breaths while moving. Do not hold your breath for the entire carry.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same other setup, range of motion and recording method when comparing Sled Row sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Middle Back is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the middle back using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
