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 exercise that targets middle back / lats and also works abs 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 Machine assisted pull-ups / pullups, seated side bends / lat stretch and your exercise (placeholder). Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
