Rope Climb

Rope Climb is a intermediate-level compound in the strength category that primarily works the lats. It also recruits the biceps, forearms, mid back and shoulders. It is performed with other equipment.

How to do it

1. 1Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
2. 2Wrap 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. 3Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
4. 4Resecure 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. 5To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.