Sled Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Sled Machine
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Sled Row is a compound pulling exercise performed using a sled machine that primarily targets the traps while also engaging the lats. It involves standing facing the sled with feet shoulder-width apart, knees slightly bent, and gripping the handle with both hands. By hinging at the hips and leaning forward slightly with a straight back and engaged core, the exerciser pulls the sled towards the body, driving the elbows back and squeezing the shoulder blades together at the top of the movement. The controlled return to the starting position ensures continuous tension on the muscles, promoting strength and hypertrophy in the upper back.
How to Perform
Position yourself in front of the sled, feet set about shoulder-width apart, knees softly bent, and grasp the handle firmly with both hands.
Slightly bend forward at the hips while maintaining a neutral spine and keeping your core tight.
Draw the sled toward your torso by pulling your elbows back, focusing on bringing your shoulder blades together at the peak of the motion.
Gradually extend your arms to return the sled to its starting point, maintaining full control and steady tension throughout the movement.
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Tips
Maintain a neutral spine throughout the movement to protect your back and support correct posture.
Focus on activating your upper back rather than relying solely on your arms to perform the pull.
Verify that the sled is securely fastened to prevent any unintended movement during the exercise.
How Not to Perform
Do not round or arch your back while pulling, as this can cause strain and reduce trap engagement.
Do not use momentum or jerk the sled with your arms; avoid swinging to move the weight.
Do not lock your knees or keep them completely straight; maintain a slight bend for stability.
Do not let your elbows flare out excessively; keep them close to engage the traps and lats.
Do not rush the movement; avoid returning the sled too quickly, which decreases muscle tension.
Do not disengage your core; a loose core reduces control and increases injury risk.
Do not set up on an unstable or unsecured sled; ensure it is properly anchored before starting.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
