10 Best Sled Row Alternatives for Limited Equipment
The Sled Row is done standing. Ranked closest by our scoring: the Bodyweight Standing Row (With Towel), the Elevator and the Bodyweight Standing Close-grip Row.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Sled Row
- Primary muscle
- Middle Back
- Equipment
- Other
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Biceps, Lats
How to perform Sled Row
- 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.
- With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
- To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
- Take a step or two back to get tension in the line and repeat.
Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
- Lats
- Bodyweight
- Intermediate
- Compound
A looser match: it works the lats rather than the middle back.
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
- 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: bodyweight only, not a machine
- Body position: standing, the same as the Sled Row
- Balance: harder to stay steady on than the Sled Row
2. Elevator
69% match- Upper Back
- Bodyweight
- Intermediate
- Compound
A looser match: it works the upper back rather than the middle back.
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Place your hands on your hips or cross them in front of your chest.
- Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
- Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
- 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: bodyweight only, not a machine
- Body position: standing, the same as the Sled Row
- Balance: harder to stay steady on than the Sled Row
- Lats
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight in front of you, gripping the bar or handles with a close grip.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: lats, not middle back
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Sled Row
- Balance: harder to stay steady on than the Sled Row
4. Bodyweight Standing Row
68% match- Lats
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Grasp a bar or handles with an overhand grip, palms facing down.
- Keep your back straight and core engaged.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement.
- Slowly release and extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: lats, not middle back
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Sled Row
- Balance: harder to stay steady on than the Sled Row
5. One Arm Towel Row
64% match- Upper Back
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arm fully, allowing the towel to hang in front of you.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: upper back, not middle back
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Sled Row
- Balance: harder to stay steady on than the Sled Row
6. Bodyweight Standing One Arm Row
63% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down in front of you, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: lats, not middle back
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Sled Row
- Balance: harder to stay steady on than the Sled Row
- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: lats, not middle back
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Sled Row
- Balance: harder to stay steady on than the Sled Row
- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: lats, not middle back
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Sled Row
- Balance: harder to stay steady on than the Sled Row
9. Suspended Row
60% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Set up a suspension trainer at an appropriate height.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the handles with an overhand grip, palms facing each other.
- Lean back, keeping your body straight and your heels on the ground.
- Pull your chest towards the handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back to the starting position.
- 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 suspension trainer, not a machine
- Body position: hanging, not standing
- Balance: harder to stay steady on than the Sled Row
10. Hyperextension
56% match- Spine
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
- Cross your arms over your chest or place your hands behind your head.
- Lower your upper body towards the ground while keeping your back straight.
- Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: spine, not middle back
- Equipment: bodyweight only, not a machine
- Body position: lying face down, not standing
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.
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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology