Sled Row

What is Sled Row? Sled row is a strength training exercise that targets the muscles in the upper back, including the rhomboids, traps, and lats. It involves pulling a sled with weight plates towards you using a handle or attachment, simulating a rowing motion.

Tutorial

1. Attach a handle or attachment to the sled at a low position.
2. Load the sled with an appropriate weight.
3. Stand facing the sled, keeping your feet hip-width apart and knees slightly bent.
4. Grasp the handle with an overhand grip, keeping your back straight and core engaged.
5. Pull the sled towards you by retracting your shoulder blades and driving your elbows back.
6. Squeeze your back muscles at the top of the movement.
7. Slowly return the sled to the starting position with control.
8. Repeat for the desired number of repetitions.

Common Mistakes

• Using too much weight, compromising form.

• Relying too much on momentum instead of muscle engagement. - Allowing the back to round or shoulders to shrug during the movement.

• Not fully extending the arms at the bottom of the row.

Tips for Better Results

• Focus on pulling with your back muscles rather than your arms.

• Keep a straight back and avoid swinging or using momentum. - Control the movement throughout the exercise for maximum muscle engagement.

• Adjust the weight to maintain proper form and challenge your muscles effectively.

Muscles Worked

• Primary muscles: Rhomboids, Trapezius, Latissimus Dorsi - Secondary muscles: Biceps, Forearms, Rear Deltoids