Eccentryx / Exercise Atlas / pull
Sled row
Rope attached to sled; row hand-over-hand pulling sled toward you over 20+ m.
Muscles
- Primary
- mid back
- Supporting
- biceps, rear delts
Mechanics
- Pattern
- full body
- Equipment
- sled
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Horizontal pull without grip fatigue from bar — continuous mid-back pump.
- Progression
- Add sled weight; lengthen distance; reduce rest interval.
- Regression
- Battle ropes or cable row if sled unavailable.
Watch for
- Pulling with only arms — initiate with scapular retraction
- Slack in rope between pulls — keep constant tension
- Leaning back too far — maintain athletic hip hinge
Substitutions
- Band row
- Cable row
- Bent-over barbell row