Monkey Bars / Climbing Frame

Equipment required

Full gym

Primary muscle group(s)

Forearms, Middle Back / Lats, Upper Back & Lower Traps

1. Taking a firm grip with both hands on the starting bar, slowly step off the foot platform.
2. When confident in your grip, gently swing your body back and forth.
3. As your body swings forward release your weaker hand from the starting bar and transfer the weight to your stronger hand (still on the starting bar).
4. Reach across to the next bar with your weaker hand and take a firm grip.
5. Transferring the weight to your now forward hand, bring your stronger hand either to the same bar, or to the bar ahead to complete one ‘step’.
6. Repeat this process to either reach the end of the bars, or to complete the desired reps.

This exercise should first be performed with guidance and with great care. Ensure your grip is tight and can handle the weight of your body. Practice first holding onto the bar, stationary, supporting your body weight. Then, practice very light swinging and weight transfer before attempting the full rep.

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Related exercises to discover

Seated Dumbbell Palm-Down Wrist Curls / Forearm Curls

Standing Lateral Stretch

Resistance Band Bent Over Rows

Monkey bars / climbing frame is a gym exercise that targets forearms and middle back / lats and upper back & lower traps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Seated dumbbell palm-down wrist curls / forearm curls, standing lateral stretch and resistance band bent over rows. Browse our free illustrated exercise directory for more exercises.

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