Prowler Sled Pull In

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The prowler sled pull is a workout that primarily engages the upper back muscles.

The prowler sled is a weighted sled that is pushed or pulled, targeting the upper back.

By pulling the prowler sled, the upper back muscles are activated to stabilize and move the weight.

This exercise is effective for developing upper back strength and improving overall pulling power.

Stand facing the prowler sled with your feet shoulder-width apart.
Place your hands on the handles of the sled, gripping them firmly.
Engage your core and keep your back straight as you push the sled forward by driving through your legs.
Take small, controlled steps as you continue to push the sled, maintaining a steady pace.
Keep your chest up and your shoulders back throughout the movement.
Continue pushing the sled until you have reached the desired distance or until you can no longer maintain proper form.
To return to the starting position, reverse the movement by pulling the sled back towards you using the handles.

Start by positioning yourself in front of the prowler sled, feet shoulder-width apart, and grab the handles with a firm grip. Ensure your upper back is straight, shoulders relaxed, and core engaged.
As you begin to push the sled forward, focus on driving through your heels, activating your glutes and hamstrings. Keep your upper back engaged by retracting your shoulder blades, pulling them down and back, creating a stable foundation for the exercise.
Maintain a controlled and steady pace, avoiding jerky movements or excessive leaning forward. This will help you maximize the engagement of your upper back muscles, specifically the rhomboids and trapezius, as they work to stabilize and support your body during the sled pull.
Imagine pulling the prowler sled towards you using your upper back muscles, rather than solely relying on your arms. This mental cue will help you shift the focus to the intended muscle groups and ensure proper form throughout the exercise.
Finally, remember to breathe steadily and rhythmically during the prowler sled pull. Inhale deeply as you prepare to push, and exhale forcefully as you exert force against the sled. This controlled breathing pattern will provide stability and enhance your overall performance.