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Exercise guide
Sled Row
A loaded carry-and-pull performed by gripping a sled and rowing it toward you as you walk backwards, training the back through a continuous drag rather than discrete reps.
What this exercise works
- Muscles
- latissimus dorsi · biceps brachii · gluteus maximus · posterior deltoid · rhomboids · trapezius
- Goals
- strength · endurance
- Equipment
- Sled
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Load a sled and grip its uprights with both hands, one to each post.
- Stand facing the sled with the arms extended and the torso leaned back slightly against the load.
- Pull the sled toward you by driving the elbows back, and take a short step backwards as you do.
- Extend the arms again, step back once more, and repeat the pull.
- Continue for distance or time, keeping a steady pull-and-step rhythm.
Technique cues and common mistakes
- Keep the chest up and the back flat — let the legs carry you backwards rather than rounding over the sled.
- Use a load you can move continuously; the point is a steady drag, not a maximal pull.
- Handles or a rope attached to the sled work the same way if your gym has them.