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Sled Pull
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Sled Pull

Back & Posterior Chain

Muscles worked

BackBicepsLatsCore

How to do it

  1. 1
    Face the sled and pick up the rope with both hands, slight bend in your knees.
  2. 2
    Pull the rope hand-over-hand in a smooth, controlled rhythm.
  3. 3
    Keep your chest up and core tight — don't round your back.
  4. 4
    Take short steps backward as the sled approaches to maintain tension.
  5. 5
    Avoid jerking — steady pulling is more efficient and safer.

About this movement

The Sled Pull is performed facing the sled, pulling it toward you hand-over-hand using a rope. It targets the back, biceps, and posterior chain in a way few exercises can replicate.

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