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Rope Climb

Upper Body & Grip

The rope climb is a total upper body pulling exercise that builds elite grip strength, lat strength, and bicep endurance. It's both a test of strength and technique — good footwork can save your arms significantly.

How to

  1. Jump and grab the rope as high as possible, pulling your feet up.
  2. Wrap the rope around one foot and step on it with the other to create a foot lock.
  3. Stand on the foot lock to relieve arm fatigue and reach higher.
  4. Continue alternating hand-over-hand pulls with foot-lock rests.
  5. Descend with control using both hands — never slide down quickly.

Muscles

BackLatsBicepsGripCore