Sled Row
Trains the Rhomboids and Middle Trapezius.
- Equipment
- A sled
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Attach a rope or two handles to a loaded sled and walk back until the line is taut.
- Set a shallow stance with the knees slightly bent and the back flat.
- Take the handles with your arms extended and lean back against the load.
- Pull the handles to your ribs by driving the elbows back, letting the shoulder blades travel.
- Step backward to take up the slack and repeat.
- Keep the torso angle steady rather than rocking with each pull.
Common mistakes
- Rocking the torso to start each pull. The lean is set against the sled's weight and held; rocking means the bodyweight is moving the sled and the back is along for it.
- Loading the sled so heavily that it only moves with a heave. A sled that drags smoothly lets the pull be continuous, which is what makes this different from a barbell row.
- Stepping back before the pull finishes. The elbows go behind the torso first, then the feet move — reversing the order shortens every repetition.
- Choosing a surface that grabs. A sled on carpet or grass stops and starts, which turns a smooth pull into a series of jerks against a dead load.