Upright Row (Sled)

A leverage-based upright row performed on a sled machine, targeting the shoulders and upper back with reduced stabilization demands.

Instructions

1. Load the sled to an appropriate weight and sit facing the machine with your back against the pad.
2. Grip the handles with a width slightly narrower than shoulder width, with your arms extended in front of you.
3. Pull the handles upward toward your chin, keeping your elbows high and outside of your wrists.
4. Continue until the handles reach approximately chin height, squeezing your shoulders and traps at the top.
5. Pause briefly at the top of the movement.
6. Slowly lower the handles back to the starting position with control.
7. Repeat for the prescribed number of repetitions.
8. Maintain an upright posture throughout the movement.

Tips

• Keep your elbows high throughout the movement to maximize shoulder activation.
• Focus on pulling with your shoulders and traps, not your arms.
• Avoid using momentum; control both the lifting and lowering phases.
• Keep your wrists relatively neutral to reduce strain on the forearms.
• Do not round your shoulders at the top of the movement.
• Adjust the seat height so the handles align with your mid-chest when arms are extended.