compound · Cardio
Seated Sled Rope Pull
Seated Sled Rope Pull is a compound cardio movement for back, using Sled and Climbing Rope. It also works biceps and forearms. 4 sets of 15-20m, 2 min rest.
- Primary muscle
- Back
- Equipment
- Sled and Climbing Rope
- Difficulty
- Intermediate
- Sets and reps
- 4 × 15-20m
- Rest
- 120s
- Force
- pull
How to do it
- 1Set up
Sit on the floor with the rope clipped to the sled 15 metres away.
- 2The cue that matters
Hand over hand, big pulls, sit tall and drive the elbows past the ribs.
- 3Work it
4 sets of 15-20m, resting about 2 minutes between them.
Muscles worked
Back does most of the work. Biceps and forearms take the rest.