Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Hybrid

Sled Pull

Also called Rope sled pull

OtherCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats, Glutes

Also biceps, forearms, hamstrings

You need

Sled

How to do itPictures · 3 steps
1Reach
2Row
Main musclesAlso working
  1. 1Sit into a low, wide stance
  2. 2Pull hand over hand
  3. 3Use your hips, not just your arms

Most common mistake

Standing tall and pulling only with the arms.

Watch a demo

Good for

  • Carries straight over to hybrid

Compare with

vs Sled Pushvs Rowing Machinevs Kettlebell Swing
A
For hybrid
#11 of 29
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
TransferExcellent
Injury protectionFair
PracticalityStrong

A race station: practise pulling heavy while tired.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SFarmer's CarryDumbbell
  • ATreadmill RunMachine
  • ABulgarian Split SquatDumbbell
  • ASled PushOther

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