Exercise
Rope Climb
Also known as: rope climbing, climb the rope, gym rope climb
Rope Climb is a compound exercise for the lats. Main target: lower lats. Also works: biceps short head, forearm flexors, middle back and anterior deltoid. Equipment: other.
EquipmentOther
TypeCompound (multi-joint)
MovementPull
CategoryStrength
Muscles worked
How to do it
- Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
- 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.
- Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
- 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.
- To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.
Similar exercises
London Bridges
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Weighted Chin-Up
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Kipping Muscle Up
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Muscle Up
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Weighted Pull Ups
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Inverted Row with Straps
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Alternatives with other equipment
Close-Grip Front Lat Pulldown
Cable
Lower lats
Gironda Sternum Chins
Bodyweight
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Leverage Iso Row
Machine
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Reverse-Grip Incline Dumbbell Row
Dumbbell
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Bent Over Barbell Row
Barbell
Middle backLower lats
Band Assisted Pull-Up
Bands
Upper lats
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