Exercise Profile
  • Target Muscle Group
  • Exercise TypeConditioning
  • Equipment RequiredSled
  • MechanicsCompound
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Biceps, Shoulders, Traps
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

High Pull Sled Drag Overview

The high pull sled drag is a variation of the sled drag and a total body exercise. Primarily, the high pull sled drag will target the muscles of the back, shoulders, and traps.

Sled drags can be an extremely beneficial conditioning exercise or they can be used as a strength building exercise depending on how you fit them into your workout routine.

High Pull Sled Drag Instructions

  1. Load the desired weight onto the sled and attach a set of handles with a nylon strap.
  2. Grasp the handles with the arms extended and elbows locked out.
  3. Lean away from the sled to establish some resting tension on the strap, then pull the elbows high and shrug to drag the sled backwards.
  4. Walk forward a few steps to reestablish tension and repeat step #3.
  5. Repeat until you reach the desired number of repetitions, distance, or time.

High Pull Sled Drag Tips

  1. Keep some tension through your mid-section as this will prevent you from overextending as you pull with the arms.
  2. The goal here should be speed - don’t overload the sled to the point where you can’t complete the movement without some significant speed.
  3. If you can’t seem to figure out what a high pull should feel like, imagine an upright row with a higher velocity.
  4. If you don’t have access to a sled, you can push a car or even a plate across astroturf.
  5. Given sled pushes/drags don’t have any eccentric component they can very beneficial to incorporate during rehab, as a method of conditioning which won’t incur excessive soreness or load joints excessively.