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Middle Back

Sled Row

Sled Row (Start)Sled Row (End)
LevelBeginnerEquipmentOtherMechanicCompoundForcePull

A sled row in which you pull a loaded sled toward you with a rope to work the mid-back and lats.

Strength
Primary musclesMiddle Back
Secondary musclesBicepsLats

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %
Effort during a set6.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Attach a rope or handles to a sled and hold the ends with both hands.
  2. 2Stand facing the sled with a staggered stance and a slight forward lean.

How to perform

  1. 1Pull the rope toward your waist, driving your elbows back.
  2. 2Squeeze your shoulder blades together at the end.
  3. 3Let your arms extend slowly to return.
  4. 4Repeat for the planned repetitions.

Alternatives

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Stretches for Middle Back

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