Sled Row
Muscle Groups: Lats, Traps
Sled Row focuses on Lats, Traps, with Biceps, Lower Back, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Sled Row with proper form and technique.
- 1
Stand facing the sled with feet shoulder-width apart and knees slightly bent, holding the handle with both hands.
- 2
Hinge at the hips and lean forward slightly, keeping your back straight and core engaged.
- 3
Pull the sled towards you by driving your elbows back, squeezing your shoulder blades together at the top of the movement.
- 4
Slowly return to the starting position, keeping control of the sled throughout.
Tips for Success
These tips will help you perform Sled Row safely and effectively while maintaining proper form.
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Keep your back straight to avoid strain and maintain proper posture during the movement.
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Avoid using your arms only—engage your back muscles for a stronger pull.
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Ensure the sled is properly secured to prevent it from sliding unexpectedly.
Secondary Muscles
While Sled Row primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Lower Back, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Sled Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Sled Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
