Lying Pull (Sled)

A supine pulling exercise using a weighted sled to develop back and lat strength.

Instructions

1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight.
2. Lie on your back on the floor with your knees bent and feet flat, positioned away from the sled.
3. Grasp the handles with both hands, arms extended above your chest. Ensure there is tension in the line.
4. Pull the handles toward your chest by retracting your shoulder blades and flexing your elbows.
5. The sled will slide toward you along the floor as you pull.
6. Extend your arms back to the starting position with control, maintaining tension in the line.

Tips

• Initiate the movement by retracting your shoulder blades before flexing your elbows.
• Keep your lower back neutral and engage your core throughout the movement.
• Move with control; avoid jerky or explosive motions.
• Maintain consistent tension in the rope by not allowing it to go slack between reps.
• This exercise is excellent for developing pulling strength in a unique horizontal plane.