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Rope Climb

Rope Climb, start position
Start
Rope Climb, end position
End
FrontBack
PrimarySecondary
Main muscles
Lats
Also working
Biceps, Forearms, Upper Back, Shoulders

How to do it

  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.

Swaps on other equipment

Each has the lats as its main muscle and is also a pull, on a different piece of equipment.

Other lat exercises

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake