# Sled Rope Pull

A stationary sled pull in which you haul a loaded sled toward you hand over hand with a thick rope. Trains the lats, biceps, grip, and upper back for pulling strength and conditioning.

- Beginner · Compound
- Equipment: Sled, Battle ropes
- HD video: https://media.seto.fit/exercises/sled-battle-rope-pull/video/male.mp4
- HTML: https://seto.fit/exercises/sled-rope-pull/

## Muscles worked

- Lats: 8/10
- Biceps: 7/10
- Forearms: 7/10
- Upper back: 6/10
- Rear delts: 5/10
- Abs: 4/10
- Quads: 4/10

## How to do the Sled Rope Pull

1. Face the sled in a wide stance, knees bent, rope in both hands.
2. Pull the rope to your hip with one hand.
3. Reach forward with the other hand and pull again.
4. Keep feet planted and continue until the sled reaches you.

### Full technique — 7 steps

1. Load the sled and attach a thick rope to it, then walk the rope out until it is fully extended.
2. Stand facing the sled in a wide stance with knees bent and torso leaning slightly forward.
3. Grip the rope with both hands, one in front of the other, and pull the slack out of it.
4. Tighten your stomach and pull the rope to your hip with the front hand.
5. Reach forward with the other hand, grip the rope, and pull it to your hip in turn.
6. Keep your feet planted and let the pulled rope fall beside you as you continue hand over hand.
7. Continue until the sled reaches you or the planned distance is covered.

## Common mistakes

- Letting the line go slack
- Pulling mostly with the arms
- Standing too upright under load
- Rounding through the lower back
- Stepping backward instead of pulling

## Form cues

- Build tension first
- Keep feet planted
- Pull to the hip
- Reach long each pull
- Keep a steady rhythm

## How much to do

- **Strength**: 3–5 sets of 10–15 reps · rest 2 min · 2 reps in reserve
- **Muscle growth**: 3–4 sets of 15–20 reps · rest 1 min 30 s · 2–3 reps in reserve
- **Endurance** (best fit): 3–4 sets of 20–30 reps · rest 1 min · 3 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Weight plates**: [Alternating Plate Row](https://seto.fit/exercises/alternating-plate-row/)
- **Dumbbells**: [Dumbbell Lawnmower Row](https://seto.fit/exercises/dumbbell-lawnmower-row/), [Chest Supported Dumbbell Underhand Row](https://seto.fit/exercises/chest-supported-dumbbell-underhand-row/)
- **Barbell**: [Single Arm Landmine Row](https://seto.fit/exercises/single-arm-landmine-row/), [Meadows Row](https://seto.fit/exercises/meadows-row/)
- **Suspension trainer**: [Feet Elevated Suspension Trainer Row](https://seto.fit/exercises/feet-elevated-suspension-trainer-row/), [Suspension Trainer Bent Knee Row](https://seto.fit/exercises/suspension-trainer-bent-knee-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Sled Rope Pull — Beginner**
- Harder: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- Harder: [Alternating Dumbbell Pendlay Row](https://seto.fit/exercises/alternating-dumbbell-pendlay-row/) — Intermediate

## Quick answers

### What muscles does the Sled Rope Pull work?

Primary: Lats 8/10, Biceps 7/10. Also works: Forearms 7/10, Upper back 6/10, Rear delts 5/10, Abs 4/10.

### When should I do the Sled Rope Pull in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Sled Rope Pull?

Strength: 3–5 sets of 10–15 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 15–20 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 3–4 sets of 20–30 reps, rest 1 min, 3 reps in reserve.

### What can I do instead of the Sled Rope Pull?

Weight plates: Alternating Plate Row. Dumbbells: Dumbbell Lawnmower Row, Chest Supported Dumbbell Underhand Row. Barbell: Single Arm Landmine Row, Meadows Row. Suspension trainer: Feet Elevated Suspension Trainer Row, Suspension Trainer Bent Knee Row.

### What is a harder version of the Sled Rope Pull?

Single Arm Dumbbell Row (Beginner), Alternating Dumbbell Pendlay Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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