Rope Climb
How to Do 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 Middle Back / Lats Exercises
Rope Climb Exercise Details
Muscles worked
Rope Climb targets middle back / lats and also works abs and upper back & lower traps. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: climbing rope.
Similar exercises
Related exercises that work similar muscle groups include Barbell squat / power cleans, negative pull-ups / pullups and weighted pull-ups / pullups. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
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.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
