Sled Row

A beginner strength exercise for the upper back, done with a other equipment.

Main muscles: Upper back
Also works: Biceps and Lats
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Pull

How to do the 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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Sled Row

Questions

What muscles does the Sled Row work?

Mainly the upper back, with the biceps and lats helping.

Is the Sled Row good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Sled Row?

Good alternatives that train the upper back: Inverted Row with Straps, Suspended Row, Bodyweight Mid Row or Mixed Grip Chin.

How many sets and reps of the Sled Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).