Seated Row (Sled)

A seated pulling exercise using a weighted sled to develop back and lat strength with lower body stability.

Instructions

1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight.
2. Sit on the floor facing the sled with your legs extended or knees slightly bent.
3. Grasp the handles with both hands, maintaining a neutral spine and upright torso.
4. Ensure there is tension in the line before beginning.
5. Pull the handles toward your torso by retracting your shoulder blades and flexing your elbows.
6. Control the return to the starting position, maintaining tension in the rope.

Tips

• Keep your back upright throughout; avoid rounding or excessive forward lean.
• Initiate the pull from your middle back and lats, not just your arms.
• Maintain constant tension in the rope without slack.
• Your legs should remain stable throughout the movement.
• The seated position reduces leg involvement, allowing greater focus on back development.