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Back · Sled Machine
Sled Drag and Row
Sled Drag and Row is an intermediate compound strength exercise that works the upper back (back), with the biceps, glutes and lats assisting. It needs a sled machine. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Sled Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Back
- Quadriceps
Secondary muscles
- Biceps
- Glutes
- Lats
How to do Sled Drag and Row
- Attach a rope or straps to the sled and face it, holding the handles.
- Walk backward a few steps, dragging the sled.
- Stop, hinge slightly and row the sled toward you.
- Alternate between walking backward and rowing.
Form tips
- Keep your chest up when you walk backward.
- Squeeze your shoulder blades on each row.
Sled Drag and Row alternatives
More upper back exercises
Sled Drag and Row FAQ
What muscles does Sled Drag and Row work?
Sled Drag and Row mainly works the upper back in the back. The biceps, glutes and lats work as secondary muscles.
What equipment do you need for Sled Drag and Row?
You need a sled machine.
How many sets and reps of Sled Drag and Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Sled Drag and Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Sled Drag and Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Sled Drag and Row?
Other exercises for the upper back include Lawnmower Row, Dumbbell Incline Row, Barbell Pendlay Row and Band Incline Row.
For developers
Use Sled Drag and Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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