Rope Climb
- Using both hands, take hold firmly with your stronger hand about 12 inches above your weaker hand on the rope.
- Pull your body upward so that your feet are not touching the ground and using your dominant foot push the rope above your lower foot creating a fold in the rope.
- Place your weaker hand 12 inches above your dominant hand on the rope and grip firmly.
- Using explosive force pull your entire body up the rope, allowing the fold to slide between your feet, and take a new position (similar to the starting position) on the rope.
- When lowering, do not allow the rope to slide through your hands, this will create a nasty rope burn.
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Related exercises to discover
Rope climb is a gym work out exercise that targets middle back / lats and also involves abs and upper back & lower traps. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Sled pulls, weighted pull-ups / pullups and wide-grip lat pulldowns / pull downs / pullovers are related exercise that target the same muscle groups as rope climb. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
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