Rope Climb
The Rope Climb is a compound exercise that mainly works the back and biceps, with help from the forearms and core. You'll need: pull up bar.
Required Equipment
Rope Climb Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Abdominals (rectus abdominis)
How to do the Rope Climb
Stand beneath a sturdy vertical rope and reach up with both hands to grab it securely overhead.
Jump slightly to hang from the rope, wrapping your feet or legs around it to create a firm anchor point.
Drive your elbows down and pull your chest upward while simultaneously pushing down with your legs to ascend.
Reach one hand higher up the rope while maintaining your leg lock to secure your position.
Repeat the pulling and reaching motion until you reach your desired height.
Slowly lower yourself down in a controlled manner by sliding your hands and loosening your leg lock.
Rope Climb FAQs
What muscles does the Rope Climb work?
The Rope Climb mainly works the back and biceps, with help from the forearms and core. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Rope Climb?
Pull up bar.
Is the Rope Climb a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Rope Climb go on?
It belongs on pull day in a push/pull/legs routine.
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