Start
End
BackBeginnerBodyweight
Sled Row
تجديف الزحافة
Target Muscles
Mid BackBicepsLats
Blue = primary · Gray = secondary
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- 1
Attach 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.
- 2
With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
- 3
To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
- 4
Take a step or two back to get tension in the line and repeat.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
