Start
End
BackIntermediateBodyweight
Rope Climb
Rope Climb
Target Muscles
Lats, LatsBiceps, BicepsForearms, ForearmsMid Back, Mid BackShoulders, Shoulders
Blue = primary · Gray = secondary
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- 1
Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
- 2
Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly.
- 3
Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
- 4
Resecure your feet on the rope, and then stand up to take another high hold on the rope. Continue until you reach the top of the rope.
- 5
To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.
Important tips
Keep your back straight.
Control the movement.
