Rope Climb Exercise

Exercise Details

Category

Strength

Level

Intermediate

Equipment

Other

Force

Pull

Mechanic

Compound

Primary muscles

Lats

Secondary muscles

Biceps, Forearms, Middle Back, Shoulders

How to Do Rope Climb

1. Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
2. Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly.
3. Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
4. Resecure your feet on the rope, and then stand up to take another high hold on the rope. Continue until you reach the top of the rope.
5. To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.