The Rope Pull is a functional pulling movement where an athlete pulls a rope toward themselves—usually attached to a sled, sandbag, or heavy object. This exercise builds raw upper-body strength, grip endurance, and total-body coordination, making it popular in CrossFit, strongman, and tactical fitness programs. Whether performed seated, standing, or while walking backward, rope pulls challenge the back, biceps, core, and forearms in a uniquely demanding way.
Rope pulls simulate real-world tasks like dragging heavy loads, hauling equipment, or climbing, providing both strength and conditioning benefits. They also train pulling mechanics across different angles, which helps prevent muscular imbalances and improves athletic versatility. In CrossFit, they are often included in partner workouts, sled events, or EMOMs to test grip and grit under fatigue.
Because they’re easy to scale by adjusting weight, rope pulls are accessible to athletes of all levels. They can be used to improve work capacity, increase muscle hypertrophy, or break through plateaus in traditional back training. If you're looking for a gritty, effective way to build upper-body pulling power, rope pulls deliver.
for time workout, ghd sit-up workout, pistol squat workout, ring dip workout, ring push-up workout, rope climb workout, rope pull workout
21-15-9
Ring push ups/Banded ring dips/ring dips
GHD sit ups
Variation of pistols squat/pistol squat
* 2 rope pulls/rope climbs after each round
TC: 17
for time workout, handstand push-up workout, pike handstand push-up workout, rope climb workout, rope pull workout, strict handstand push-up workout, wall ball workout
1-2-3-4-5
Pike handstand push ups/Handstand Push up/S. HSPU
Rope pulls/Rope climb
10-20-30-40-50
Wall balls 14/20 lbs
TC: 16
AMRAP workout, dumbbell clean and jerk workout, dumbbell overhead squat workout, rope climb workout, rope pull workout, ski erg workout
12/15 cal Ski
9 OA DB Hang clean & Jerk -
6 OA DB overhead squat -
3 Rope pulls /rope climbs
cluster workout, double under workout, front rack walking lunge workout, rope climb workout, rope pull workout, single under workout, wall walk workout
1 rope pulls/rope climbs
20 m front rack walking lunges - intermediate: RX: 40/60
3 Wall walks
4 Clusters - intermediate: RX: 40/60
50 single unders / 50 double unders
AMRAP workout, one-arm devil’s clean workout, rope climb workout, rope pull workout, standing bike workout, thruster workout
2 Rope pulls / Rope climbs
12/15 Cal Standing bike
10 Thrusters -
8 OA devils clean -
jumping lunge workout, knee raises workout, knees to elbows workout, ring dip hold workout, rope climb workout, rope pull workout, toes to bar workout
1: 1-3 Rope pulls/rope climbs
2: 20-30 Jumping lunges
3: 20-40 sec static hold at top of ring dip
4: 8-15 Knee raises/knees to elbows/T2B
5: Pause
assault bike workout, EMOM workout, handstand walk workout, rope climb workout, rope pull workout, row workout, wall walk workout
1: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs
2 min rest
1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk
These large back muscles are responsible for the pulling motion and keeping the shoulders stable throughout.
Assist in elbow flexion and grip control during the hand-over-hand movement.
Support posture and shoulder positioning during repeated pulling reps.
Work to resist rotation and maintain trunk stability, especially when pulling off-center or from a seated position.
Engaged during standing rope pulls or when pulling with body lean and coordination.
Attach a long rope (typically 30–50 feet) to a sled, sandbag, or other heavy object. Position the load 10–20 meters away depending on space and goal.
You can either sit down with legs braced in front of you or stand in a wide athletic stance. Grasp the rope firmly with both hands.
Begin pulling hand-over-hand, keeping your arms close to your body and engaging your lats, biceps, and core. Maintain a smooth and steady rhythm.
Engage your legs and trunk to brace and generate leverage, especially as the weight gets heavier or the rope length increases.
Pull until the sled or object reaches you. Reset the rope and repeat for rounds, distance, or time, based on workout structure.
Yes—rope pulls are a powerful tool for building muscular strength, grip endurance, and cardiovascular fitness all at once. The movement is simple in design but brutal in execution, forcing athletes to engage their full body while maintaining rhythm and effort over time. They’re highly effective in both strength and conditioning contexts.
In CrossFit, tactical fitness, or any program where upper-body pulling strength and stamina are priorities, rope pulls absolutely work and should be part of your training toolbox.
Rope pulls train your back, arms, and grip with a functional, demanding movement that builds real-world strength.
Repetitive hand-over-hand pulling conditions the hands and wrists for barbell, rope climb, and strongman events.
This movement can be used for endurance, hypertrophy, or conditioning depending on load and duration.
Rope pulls require minimal technique and can be adapted for beginners or elite athletes with ease.
The rope pull develops single-leg or bilateral strength while also improving balance and posture.
Regular use supports joint health, coordination, and consistent performance gains.
Use this in strength blocks, skill sessions, or conditioning workouts—it fits any plan.
The rope pull trains movement patterns used in lifting, running, and other daily activities.
This movement helps develop the ability to work hard for longer with more focus.
