Napra

Sled Row

StrengthBeginner Middle backBicepsLats Sled / prowler
Sled Row, step 1
1. Rope to the sled, a handle in each hand; back up until the rope is tight, knees soft, chest up.
Sled Row, step 2
2. Row the handles to your waist, shoulder blades together; then step back and repeat across the distance.

How to do it

  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.

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