Sled Rope Pull
How to do it
Starting position
- Stand in front of the sled and hold both ends of the rope
- Set your feet shoulder-width apart and bend your knees slightly
- Lean your upper body slightly back to maintain your balance
Movement
- Extend one arm forward and grip the rope firmly
- Squeeze your shoulder blades together and pull your elbow toward your body
- Alternate pulling the rope with the opposite arm to move the sled
Breathing
Exhale as you pull the rope and inhale as you extend your arms
Trainer tips
- Pull the rope alternating hands
- Keep your back straight and pull back
- Push off the ground with your legs as you move
Cautions
- If your lower back arches excessively, you can suffer a lumbar injury, so brace your abs
- Rounding the lower back and pulling
- Pulling only with the arms
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Upper back · Biceps |
| Equipment |  Sled or prowler |
| Movement pattern | Conditioning |
| Recommended distance | 10–25 m |
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.