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.

How to do it

1. Load a sled and grip its uprights with both hands, one to each post.
2. Stand facing the sled with the arms extended and the torso leaned back slightly against the load.
3. Pull the sled toward you by driving the elbows back, and take a short step backwards as you do.
4. Extend the arms again, step back once more, and repeat the pull.
5. Continue for distance or time, keeping a steady pull-and-step rhythm.

Tips

• 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.

Muscles

Primary: Lats

Secondary: Biceps, Glutes (max), Rear deltoid, Rhomboids, Traps