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.
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
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.
Grip the rope with one hand in front of the other.
Pull the rope towards your body hand over hand.
Keep your hips and legs fixed and your torso braced.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.