Sled row

A compound exercise for the upper back and lats, with help from the biceps, glutes. Equipment: sled.

Orbit

Drag to rotate

WorksUpper backLatsBicepsGlutes

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Face a sled with the straps in your hands, sitting back into a half squat.
Row the straps to your ribs
Step back and repeat

Muscles worked

Sled row: 3D figure mid-rep with the upper back and lats highlighted

Upper back · main
Lats · main
Biceps
Glutes

Equipment

Sled

Alternatives

Exercises that train the same main muscles. See all sled row alternatives.

Alternating bent-over dumbbell rowDumbbells
Band seated rowResistance bands
Barbell rowBarbell
Bent-over band rowResistance bands
Bent-over dumbbell rowDumbbells
Chest-supported dumbbell rowDumbbells and Adjustable bench

More upper back exercises

One-arm dumbbell rowDumbbells and Flat bench
Chest-supported dumbbell rowDumbbells and Adjustable bench
Seated cable rowSeated row machine
Inverted rowSquat rack and Barbell
Ring rowGymnastic rings
Doorway towel rowNo equipment

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