Rope Pull (Sled)

A horizontal pulling exercise using a rope attached to a weighted sled to develop back and lat strength.

Instructions

1. Attach a rope to a sled and load it to an appropriate weight. Position yourself holding the rope.
2. Step back or position yourself away from the sled to create tension in the rope.
3. Hold the rope with both hands at about chest or waist level, maintaining an athletic stance.
4. Pull the rope toward you by driving your elbows backward and retracting your shoulder blades.
5. Control the rope’s return, maintaining constant tension without slack.
6. Repeat for prescribed reps, maintaining steady tension throughout.

Tips

• Initiate the pull from your posterior chain and upper back, not just your arms.
• Keep your torso relatively upright throughout the movement.
• Drive your elbows backward in a horizontal arc rather than pulling straight down.
• Maintain constant tension in the rope without allowing it to go slack.
• This variation develops pulling strength with constant tension throughout the range of motion.