Animated GIF · Available via API
gif_boxRope Climb
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
RopeCategory
strength
Mechanic
compound
Cal/min
6.1
Force
push
Rope Climb is a beginner multi-joint compound pushing exercise targeting the Upper Back in the Back region. Performed using rope, it falls under the strength category. Secondary muscles engaged include Forearms and Biceps.
list_alt Step-by-Step Instructions
Stand facing the rope with your feet shoulder-width apart.
Grab the rope with both hands, palms facing towards you.
Bend your knees slightly and engage your core.
Begin pulling yourself up the rope by alternating hand-over-hand movements.
Use your legs to assist in the upward movement.
Continue climbing until you reach the desired height or the top of the rope.
To descend, reverse the hand-over-hand movement while controlling your descent.
Repeat for the desired number of repetitions.
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