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Rope Climb
gym

Rope Climb

Upper Body & Grip

Muscles worked

BackLatsBicepsGripCore

How to do it

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

About this movement

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.

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