How to do: Sled Row

Middle Backbeginnerother

Sled Row — starting position — Start position

Sled Row — finishing position — Finish position

Step-by-step instructions

1Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
2With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
3To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
4Take a step or two back to get tension in the line and repeat.

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Photos & base instructions from the open-source Free Exercise DB (public domain).