How to Do the Sled Row
The sled row has you pull a loaded sled toward you, hand over hand, while you walk backward. It trains the lats, biceps and core with a steady, low-impact load. It is a good conditioning and back builder for intermediate lifters and a nice change from barbell rows.
Log every set of your Sled Row in Superlift
Muscles worked
Primary
- Lats
Secondary
- Biceps
- Abs
How to do the Sled Row
- 1
Attach a rope or straps to a loaded sled and stand facing it.
- 2
Take the rope in both hands with your arms extended.
- 3
Set your feet shoulder-width apart and brace your abs.
- 4
Pull the rope hand over hand toward your hips while walking backward.
- 5
Keep your chest up and shoulders pulled down and back.
- 6
Continue for the target distance.
- 7
Reset the sled and repeat.
Form cues to remember
- Pull toward your hips
- Stay tall, abs braced
- Squeeze your shoulder blades
- Walk backward, smooth and steady
Common mistakes
Leaning back too far
Stay upright and use your lats, not body weight.
Shrugging the shoulders
Pull your shoulders down and back as you pull.
Using too much weight
Choose a load you can pull smoothly without jerking.
Rushing
Use slow, steady pulls and walk with control.
Sets and reps
| Conditioning | 4–6 pulls of 20–40 feet (6–12 m), 60–90 sec rest |
|---|---|
| Muscle growth | 3–4 sets of 30–45 seconds, 60 sec rest |
Keep your back flat and your core braced; a load that makes you lean back or jerk the rope is too heavy.
Superlift for iPhone
Track your Sled Row and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Sled Row FAQ
What muscles does the sled row work?
The lats, biceps and upper back do the pulling, while the abs and legs help you stay stable and walk backward.
Sled row vs barbell row?
The sled row is lower impact and easier on the lower back since you stay upright. A barbell row lets you lift heavier and measure progress more easily.
How heavy should I load the sled?
Start with enough weight that the pull is hard but smooth. Add weight when you can finish all sets with solid posture.
