Hominin · exercise
Rope Climb
Rope Climb is a intermediate strength exercise. It works the lats, with help from the biceps, forearms, middle back and shoulders.
intermediateotherpull movementcompoundstrength
- Main muscles
- lats
- Also works
- biceps, forearms, middle back, shoulders
How to do it
- Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
- 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.
- Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
- 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.
- To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Band Assisted Pull-Up · other, beginner
- Gironda Sternum Chins · other, intermediate
- Kipping Muscle Up · other, intermediate
- London Bridges · other, intermediate
- Muscle Up · other, intermediate
- Rocky Pull-Ups/Pulldowns · other, intermediate
- Side To Side Chins · other, intermediate
- Weighted Pull Ups · other, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).