Sled Row
- Works
- Upper back, plus biceps and lats
- Equipment
- Other kit
- Level
- Beginner
- Type
- Compound
How to do it
Setup. 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.
Cues
- Soft knees, chest up.
- Squeeze the shoulder blades first.
- Pull the handles to the ribs.
- Step back to reset tension.
Common mistakes
- Rounding the back.
- Yanking with the arms only.
Where to start
Sets3
Reps10-15
Rest1.3 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.