Zirv Fitness
Strength exercise

Sled Row

How to do it

  1. Attach a rope or strap to the sled and stand facing it with feet shoulder-width apart, knees softly bent.
  2. Hinge slightly at the hips, gripping the rope with both hands and arms extended toward the sled.
  3. Pull the sled toward the body by driving the elbows back, engaging the lats and biceps against the sled's resistance.
  4. Take small steps backward as needed to reset the rope length between pulls, keeping the torso stable throughout.
  5. Keep tension on the rope the entire time rather than letting it go slack between pulls.
  6. Exhale on each pull and inhale as the arms reset, avoiding a jerking motion to move the sled.

Muscles worked

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Related Lats exercises

1 Arm Half Kneeling Lat PulldownAssisted Pull-up MachineBand Pull-up (Assisted)Band PulldownBand RowBanded Chest-Supported T-Bar Row
Type
Strength
Equipment
Sled
Primary muscles
Latissimus Dorsi, Biceps
Measured in
Reps and weight