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Exercise guide
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Rope Climb

Rope Climb exercise illustraion diagram
Equipment required
Primary muscle group(s)
Rope Climb exercise muscle groups Rope Climb exercise primary muscle groups Rope Climb exercise secondary muscle groups Rope Climb exercise secondary muscle groups
  1. Using both hands, take hold firmly with your stronger hand about 12 inches above your weaker hand on the rope.
  2. 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.
  3. Place your weaker hand 12 inches above your dominant hand on the rope and grip firmly.
  4. 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.
  5. 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. Foam roller lat stretch, wide-grip lat pulldowns / pull downs / pullovers and rope climb 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.

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
WorkoutLabs Fit Simple Workouts App for Weight Loss and more!
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!
Personal Training Software from WorkoutLabs
Coach or trainer? Create visual exercise programs your clients will love!
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
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