Exercises/Strength

Rope Climb - starting position

Start

Rope Climb - ending position

End

Strength

Rope Climb

intermediateother·compound·pull

Muscles Worked

Primary

serratus anterior

Secondary

biceps brachii brachialis Abductor digiti minimi of left hand Abductor digiti minimi of right hand abductor pollicis brevis abductor pollicis longus adductor pollicis brachioradialis extensor carpi radialis brevis extensor carpi radialis longus extensor carpi ulnaris extensor digiti minimi extensor digitorum extensor indicis extensor pollicis brevis extensor pollicis longus flexor carpi radialis Flexor digiti minimi brevis of left hand Flexor digiti minimi brevis of right hand flexor digitorum longus flexor digitorum profundus flexor digitorum superficialis flexor pollicis brevis flexor pollicis longus Flexor retinaculum of left wrist Flexor retinaculum of right wrist Humeral head of left flexor carpi ulnaris Humeral head of left pronator teres Humeral head of right flexor carpi ulnaris Humeral head of right pronator teres Opponens digiti minimi of left foot Opponens digiti minimi of left hand Opponens digiti minimi of right foot Opponens digiti minimi of right hand opponens pollicis palmaris longus pronator quadratus Set of dorsal interossei of left hand Set of dorsal interossei of right hand Set of lumbricals of left hand Set of lumbricals of right hand Set of palmar interossei of left hand Set of palmar interossei of right hand supinator Third lumbrical of left foot Third lumbrical of right foot Ulnar head of left flexor carpi ulnaris Ulnar head of left pronator teres Ulnar head of right flexor carpi ulnaris Ulnar head of right pronator teres iliocostalis thoracis interspinalis thoracis longissimus thoracis rhomboid major rhomboid minor serratus posterior superior Set of left levatores costarum breves Set of left levatores costarum longi Set of right levatores costarum breves Set of right levatores costarum longi spinalis thoracis Thoracic rotator coracobrachialis deltoid infraspinatus muscle serratus anterior subscapularis supraspinatus teres major teres minor

How to Perform

1

Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.

2

Wrap 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

Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.

4

Resecure 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

To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.

Alternatives to Rope Climb

Same muscles, different equipment or difficulty

Compare

Rope Climb vs Bent-Arm Barbell Pullover→Rope Climb vs Cable Incline Pushdown→Rope Climb vs Catch and Overhead Throw→

Related Exercises

8

Band Assisted Pull-Up position 1

Band Assisted Pull-Up position 2

Band Assisted Pull-Up

beginner·other

Bent-Arm Barbell Pullover position 1

Bent-Arm Barbell Pullover position 2

Bent-Arm Barbell Pullover

intermediate·barbell

Cable Incline Pushdown position 1

Cable Incline Pushdown position 2

Cable Incline Pushdown

beginner·cable

Catch and Overhead Throw position 1

Catch and Overhead Throw position 2

Catch and Overhead Throw

beginner·medicine ball

Chair Lower Back Stretch position 1

Chair Lower Back Stretch position 2

Chair Lower Back Stretch

Chin-Up position 1

Chin-Up position 2

Chin-Up

beginner·bodyweight

Close-Grip Front Lat Pulldown position 1

Close-Grip Front Lat Pulldown position 2

Close-Grip Front Lat Pulldown

beginner·cable

Dynamic Back Stretch position 1

Dynamic Back Stretch position 2

Dynamic Back Stretch