10 Best Sled Row Alternatives for Limited Equipment

The Sled Row is done standing. Ranked closest by our scoring: the Bent Over Two-dumbbell Row, the Bent Over Two-dumbbell Row With Palms In and the Two-arm Kettlebell Row.

Sled Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Sled Row

The steps for the Sled Row itself, so you can judge how close each substitute below really is.

Middle Back, with biceps, lats · Other · Intermediate · Compound

  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.

The 10 Best Sled Row Alternatives

10 substitutes, ranked by how closely each one matches the Sled Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Bent Over Two-dumbbell Row

    1. Bent Over Two-dumbbell Row

    88% match

    Middle Back · Intermediate · Compound

    Pick this when you want to work the middle back with more balance to manage.

    • Dumbbell
    How to perform it
    1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
    2. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
    3. Slowly lower the weight again to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as the Sled Row
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Sled Row
    • Balance: harder to stay steady on than the Sled Row
  6. Lever T Bar RowPlay demonstration

    6. Lever T Bar Row

    84% match

    Upper Back · Intermediate · Compound

    A looser match: it works the upper back rather than the middle back.

    • Lever
    How to perform it
    1. Adjust the seat height and footplate position to ensure proper alignment.
    2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
    3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your torso, squeezing your shoulder blades together.
    6. Pause for a moment at the peak contraction, then slowly release the handles back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not middle back
    • Equipment: a machine, the same as the Sled Row
    • Body position: standing, the same as the Sled Row
  7. Lever Bent-over Row With V-barPlay demonstration

    7. Lever Bent-over Row With V-bar

    84% match

    Lats · Intermediate · Compound

    A looser match: it works the lats rather than the middle back.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself facing the machine.
    2. Grasp the v-bar with an overhand grip, keeping your back straight and your knees slightly bent.
    3. Pull the v-bar towards your abdomen, squeezing your shoulder blades together.
    4. Pause for a moment at the top of the movement, then slowly release the weight back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not middle back
    • Equipment: a machine, the same as the Sled Row
    • Body position: standing, the same as the Sled Row

How to Choose the Right Sled Row Substitute

Prioritize exercises that match the Sled Row’s biomechanics and your constraints. If low-back stress is a concern, pick a chest-supported row to keep the trunk braced and emphasize middle-trap activation. If you need unilateral control, use single-arm dumbbell rows and cue elbow-back drive to bias the rhomboids. Consider load capacity (barbell vs band), range of motion, grip type (pronated, neutral), and ability to progress volume or weight. Always test the substitute with a focus on scapular retraction and controlled eccentrics.

Sled Row FAQ

What muscles does Sled Row work?

The Sled Row primarily targets the middle-back, rhomboids and middle trapezius, while the posterior deltoid and lats assist. Emphasize elbow-driven movement and a strong scapular retraction to maximize mid-trap and rhomboid activation.

Find Alternatives for Any Exercise

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