Rope Climb exercise is a challenging bodyweight exercise that builds the lat muscles, forearms, shoulders and upper back.

It also works the hips, glutes, the lower back and abdominal muscles.

Rope Climbs is an advanced exercise. You have to diligently work on perfecting technique and improving coordination.

This is an exercise that will develop agility, lat and grip strength plus hip and lower back mobility.

Rope Climb Progression & Mobility

  • Jump up and take a secure grip on the rope. As you take your grip, activate your lat muscles.
  • Bring your legs up and position the rope around the outside of the right foot and over the left foot.
  • The left foot then brings the rope over and clamps it on top of the right foot.
  • Straighten your legs to keep the rope stable and to maintain activation of the lat muscles.
  • Curl your hips up and bring your knees toward your chest area. Lean back then push the knees over the rope to bring your body up higher.
  • Another variation is to wrap the rope around and over the right foot. Use your left foot to clamp down on the rope.
  • As you bring your knees toward your chest, you have to simultaneously wrap the rope around your right foot and push down with your left foot to help your body go up higher.
  • Once you’ve reached your target height, return to the floor under complete control. Maintain activated lats throughout the exercise.
  • Repeat the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

The most common fault in Rope Climb can be found at the set up when the lat muscles are not activated.

Second fault would be clamping the rope on the shin and not on the foot.

You will not get a secure grip on the rope and remove the legs from the exercise.

Variations: Bar Muscle Up | Ring Muscle Up

Rope Climbs

How To Do Rope Climbs