Sled One Hand Grip (plate loaded)
The Sled One Hand Grip (plate loaded) primarily works the Wrist Flexors. It is a machine isolation exercise at beginner difficulty.
The Sled One Hand Grip (plate loaded) is an beginner isolation exercise performed with machine, following a isolation movement pattern. It primarily targets the Wrist Flexors. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the Wrist Flexors.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Wrist Flexors |
Muscles Worked
The Wrist Flexors is the primary mover, taking on the bulk of the workload throughout the full range of motion.
Primary Muscles
- Primary Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Bend over and grasp bar grips with one hand; fingers under lower bar and base of thumb over top stationary bar.
Execution
- Squeeze bar grips together until lower bar makes contact with upper bar.
- Release to original position and repeat.
Comments
- See exercise onalternative machine.
- Also see muscles forfinger articulationsandthumb articulations.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Wrist Flexors) and can be substituted based on your equipment or variation preferences.
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