FitCi
Sled Row is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: biceps, legs, core. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Grab the sled straps or handles and lean back with your arms extended
- Bend your knees, keep your chest up, and brace your core
- Drive your elbows back to pull the handles to your ribs; the sled will slide toward you
- Walk backward with small steps and extend your arms again
- Keep the pull-walk rhythm going for the full distance
Coaching tip
With no eccentric phase, this movement lets you handle high volume without muscle soreness.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.