Sled Row
A beginner compound strength exercise that works the upper back.
Starting position
End position
How to Do Sled Row
- 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.
Muscles Worked
Alternatives to Sled Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Bent Over Barbell Row
A beginner compound strength exercise that works the upper back, using a barbell.
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2
Bent Over One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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3
Bent Over Two-Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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4
Bent Over Two-Dumbbell Row With Palms In
A beginner compound strength exercise that works the upper back, using dumbbells.
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5
Dumbbell Incline Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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6
Kneeling High Pulley Row
A beginner compound strength exercise that works the upper back, using a cable machine.
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7
Kneeling Single-Arm High Pulley Row
A beginner compound strength exercise that works the upper back, using a cable machine.
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8
Leverage Iso Row
A beginner compound strength exercise that works the upper back, using a machine.
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9
Lying Cambered Barbell Row
A beginner isolation strength exercise that works the upper back, using a barbell.
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10
One-Arm Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
Frequently Asked Questions
What muscles do sled row work?
Sled Row primarily works the upper back. The biceps assist as secondary muscles.
What equipment do I need for sled row?
The source dataset does not record equipment for sled row. Check the instructions above before you set up.
Sled Row: is it suitable for beginners?
Yes. Sled Row is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of sled row?
Bent Over Barbell Row, Bent Over One-Arm Long Bar Row, Bent Over Two-Dumbbell Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my sled row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; sled row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Sled Row with AI
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