Sled Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Sled
HOW TO PERFORM
- Attach a pair of straps to the sled, hold a handle in each hand and walk back facing the sled until the straps are taut.
- Sit into a quarter squat with the chest up and the arms straight.
- Row the handles to your ribs, driving the elbows back so the sled slides toward you.
- Step back to take up the slack, straighten the arms and row again until you cover the distance.
FORM TIPS
- Keep the hips low and still. Leaning back to move the sled turns the row into a pull with the body.
- Short, sharp rows keep the sled moving. Once it stops, the next row has to start it from dead.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Shoulders
- Biceps
- Forearms
- Lower Back
- Glutes
- Quads
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.