Two Rope Climb
The Two Rope Climb is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: battle ropes.
Required Equipment
Two Rope Climb Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Outer Lats (teres major); Mid Traps (trapezius, middle fibers)
How to do the Two Rope Climb
Stand tall beneath two suspended ropes and reach up to firmly grip a rope in each hand with a strong, secure hold.
Engage your core and back muscles as you pull your chest upward while simultaneously stepping up on the ropes if using your feet for assistance.
Continue alternating your hand placements in a climbing motion, reaching as high as possible with each pull.
Maintain a controlled pace and keep your body stable throughout the upward ascent.
Slowly lower yourself back down in a controlled manner by hand-over-hand descent until your feet touch the ground.
Two Rope Climb FAQs
What muscles does the Two Rope Climb work?
The Two Rope Climb mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Two Rope Climb?
Battle ropes.
Is the Two 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 Two Rope Climb go on?
It belongs on pull day in a push/pull/legs routine.
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