Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Rope
Jump Rope Row
Jump Rope Row is an intermediate compound plyometric exercise that works the upper back (back), with the biceps assisting. It needs a rope. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Rope
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Upper Back · Trapezius, Rhomboids
- Middle Back · Latissimus Dorsi
- Shoulders · Deltoids
Secondary muscles
- Biceps · Biceps Brachii
How to do Jump Rope Row
- Loop the jump rope over a vertical bar or similar stable structure, ensuring the rope is at about hip height. Stand facing the bar with your feet shoulder-width apart, holding the handles of the jump rope with both hands.
- Step back slightly to create tension in the rope, keeping your core engaged and your back straight.
- Pull the rope towards your torso by bending your elbows and bringing your hands towards your sides, engaging your upper back and shoulder muscles.
- Extend your arms back out to the starting position with control. Repeat the movement for the desired number of repetitions.
Form tips
- Focus on squeezing your shoulder blades together as you pull the rope towards your torso to maximize muscle engagement.
- Ensure the vertical bar or structure is stable and can support the tension in the rope to prevent slipping or injury.
- Breathe steadily, exhaling as you pull the rope towards your torso and inhaling as you extend your arms back out.
Jump Rope Row alternatives
More upper back exercises
Jump Rope Row FAQ
What muscles does Jump Rope Row work?
Jump Rope Row mainly works the upper back in the back (Trapezius, Rhomboids, Latissimus Dorsi and Deltoids). The biceps work as secondary muscles.
What equipment do you need for Jump Rope Row?
You need a rope.
How many sets and reps of Jump Rope Row should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Jump Rope Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Jump Rope Row burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Jump Rope Row?
Other exercises for the upper back include Dumbbell Incline Row, Band Incline Row, Barbell Pendlay Row and Lawnmower Row.
For developers
Use Jump Rope Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_YVRQHW" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_YVRQHW", "name": "Jump Rope Row", "model": "male", "counterpartId": "ex_XJR3NR", "target": "Upper Back", "equipment": "Rope", "media": { "mp4": "https://…/ex_YVRQHW/mp4-720.mp4?…", "poster": "https://…/ex_YVRQHW/poster.jpg?…" } }