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Cardio · Sled Machine
Sled Battle Rope Pull
Sled Battle Rope Pull is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the biceps, forearms and core assisting. It needs a sled machine. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Sled Machine
- Category
- Cardio
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Upper Back
- Lats
Secondary muscles
- Biceps
- Forearms
- Core
How to do Sled Battle Rope Pull
- Attach a long rope to a loaded sled and walk away to the end of the rope.
- Stand in an athletic stance, or sit, facing the sled.
- Pull the rope hand over hand to bring the sled toward you.
- Keep pulling until the sled reaches you.
Form tips
- Keep your back flat and use your legs as an anchor.
- Pull with your back, not just your arms.
Sled Battle Rope Pull alternatives
More cardiovascular system exercises
Sled Battle Rope Pull FAQ
What muscles does Sled Battle Rope Pull work?
Sled Battle Rope Pull mainly works the cardiovascular system in the cardio. The biceps, forearms and core work as secondary muscles.
What equipment do you need for Sled Battle Rope Pull?
You need a sled machine.
How many sets and reps of Sled Battle Rope Pull should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Sled Battle Rope Pull good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Sled Battle Rope Pull burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Sled Battle Rope Pull?
Other exercises for the cardiovascular system include Burpee To Pull-Up, Battle Rope Double Arm Slams, Battle Rope Alternating Arm Waves and Ski Ergometer Cross Country Ski Basic Pull.
For developers
Use Sled Battle Rope Pull in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_LSRJK4" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_LSRJK4", "name": "Sled Battle Rope Pull", "model": "male", "counterpartId": "ex_R3HYT3", "target": "Cardiovascular System", "equipment": "Sled Machine", "media": { "mp4": "https://…/ex_LSRJK4/mp4-720.mp4?…", "poster": "https://…/ex_LSRJK4/poster.jpg?…" } }