Double Arm Sled Row Video Guide

Exercise Profile

  • Conditioning
  • Sled
  • Compound
  • Pull (Bilateral)
  • Beginner
  • Abs, Lats, Shoulders
Upper Back Exercises Diagram Target Muscle Group

Double Arm Sled Row Overview

The double arm sled row is a variation of the sled drag and a total body exercise. Primarily, the double arm sled row will target the muscles of the posterior chain as you fight to row and pull the sled the desired distance.

Sled drags can be an extremely beneficial conditioning exercise or they can be used as a strength building exercise depending on how you fit them into your workout routine.

Double Arm Sled Row Instructions

  1. Load the desired weight onto the sled and attach two handles with a nylon strap.
  2. Setup in a solid athletic position with your knees and hips slightly flexed and both arms extended holding the handles.
  3. Row the handles towards your torso.
  4. Take a few steps back until you again have sufficient tension on the handles.
  5. Repeat until you reach the desired number of repetitions, distance, or time.

Double Arm Sled Row Tips

  1. Keep some tension through your midsection as this will prevent you from overextending as you row.
  2. If you don’t have access to a sled, you can push a car or even a plate across astroturf.
  3. Some prefer to pull with the head down while others would rather look up. This is somewhat personal preference but it will also depend upon the individual and how they present in a resting position.
    • If someone exhibits more extension bias then they may want to experiment with looking down as this will help to keep them a bit more neutral.
    • If someone exhibits more flexion bias then they may want to experiment with looking up as this will help to drive more extension and keep them a bit more neutral.
  4. Given sled pushes/drags don’t have any eccentric component they can be very beneficial to incorporate during rehab, as a method of conditioning which won’t incur excessive soreness or load joints excessively.