Rope Climb

upper backbackrope

Learn how to do the Rope Climb with proper form and technique. This rope exercise primarily targets your Upper Back, with secondary emphasis on Forearms, Biceps, Shoulders.

Rope Climb exercise demonstration showing proper form

How to Do the Rope Climb

Follow these steps to perform the Rope Climb with correct form:

  1. 1Stand facing the rope with your feet shoulder-width apart.
  2. 2Grab the rope with both hands, palms facing towards you.
  3. 3Bend your knees slightly and engage your core.
  4. 4Begin pulling yourself up the rope by alternating hand-over-hand movements.
  5. 5Use your legs to assist in the upward movement.
  6. 6Continue climbing until you reach the desired height or the top of the rope.
  7. 7To descend, reverse the hand-over-hand movement while controlling your descent.
  8. 8Repeat for the desired number of repetitions.

Rope Climb Muscles Worked

Primary

upper back

Secondary

forearmsbicepsshoulders

Exercise Details

Equipment
rope
Body Part
back
Category
Extended

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