Middle BackBeginner

Sled Row

Strength movement using Other.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Middle BackSupporting Biceps, Lats

Movement instructions

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.

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.

Clear the route before lifting and keep other people away from the implement path.
Choose a load you can pick up, carry, turn, and set down under control.
Inspect the implement and clear its movement path before starting.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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