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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Sled Rope Pull
BackIntermediate

Sled Rope Pull

Pulling a loaded sled towards you hand over hand with a rope while holding a stable stance. Builds grip, upper-back and arm strength endurance.

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Primary muscles

  • Lats (Latissimus Dorsi)
  • Biceps
  • Forearm Flexors

Secondary muscles

  • Rhomboids
  • Rear Delts
  • Traps (Trapezius)
  • Abs (Rectus Abdominis)
  • Cardiovascular System
Sets
3–5
Duration
15–25 m
Rest
60–90s

How to perform

Sled Rope Pull movement

Main muscles working (thicker lines)

Starting position

Stand or kneel facing the sled with a rope attached to it stretched out towards you, feet planted in a staggered stance.

  1. 1

    Grip the rope with one hand in front of the other.

  2. 2

    Pull the rope towards your body hand over hand.

  3. 3

    Keep your hips and legs fixed and your torso braced.

  4. 4

    Continue until the sled reaches you, then walk it back out and repeat.

Breathing: Exhale on each pull and keep breathing rhythmically.

Coaching tips

  • Long, quick pulls

  • Stay braced

  • Elbows back

Common mistakes

  • Leaning back and using bodyweight instead of the arms

  • Rounding the back

  • Short, choppy pulls

Safety notes

  • Keep the rope clear of your feet to avoid tripping.

Details

Body parts
Back · Arms · Forearms · Upper Body
Equipment
Sled
Movement
Horizontal Pull · Conditioning
Exercise type
Conditioning
Training goals
Conditioning · Strength · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Similar Exercises

  • Seated Cable RowBeginner→
  • Sled Overhead Triceps ExtensionBeginner→
  • Sled Reverse FlyBeginner→
  • Sled RowBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.