Sled Row
Sled Row is a compound strength exercise using other that trains the middle back.
StrengthOtherBeginnerCompoundPull
Primary muscles: Middle Back
Secondary muscles: Biceps, Lats
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Sled Row from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Middle Back volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
Related Middle Back exercises
Kettlebells
