Exercise guide
Sled Row
The Sled Row uses ropes or chains to pull a loaded sled toward the body. The middle back and lats draw the shoulders and elbows backward while the biceps assist the pull.
Training context
Keeping the Sled Row Controlled
Sled resistance depends on the load, surface, rope length, and condition of the runners. Use a weight that begins moving without requiring a violent jerk.
After each pull, step backward until the lines are taut again. Record the sled, surface, and distance moved when comparing sessions.
Technique overview
Pull from a stable stance
Face the sled with a handle in each hand and tension already present in both lines. Bend the knees slightly, keep the torso steady, and draw the elbows backward as the shoulder blades retract. Allow the arms to extend, step back to remove slack, and reset before the next pull.
Treat this as an overview and use a range, pace, and setup you can control.