Exercises · Strength

Sled Row

Other Middle Back

The Sled Row is a strength movement that targets your middle back. Here's how to do it with clean form.

How to do the Sled Row

Face the sled, grab the straps with a neutral grip, and hinge slightly at the hips.
Drive your elbows back past your torso, pulling the straps toward your chest.
Squeeze your shoulder blades together at the finish before releasing.
Step backward to reload tension after each rep, keeping the straps taut.

Train it in Apex Zone

Apex Zone programs this movement for you, prescribes the weight from your numbers, and an AI coach adjusts it to your recovery. Now in private beta.

More Middle Back exercises

Alternating Kettlebell Row Alternating Renegade Row Bent Over Barbell Row Bent Over One-Arm Long Bar Row Bent Over Two-Arm Long Bar Row Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row With Palms In Bodyweight Mid Row