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Rope Climb

LatsOtherIntermediateCompound
Rope Climb — start position
Start
Rope Climb — finish position
Finish
Muscles worked
PrimaryLats
SecondaryBiceps, Forearms, Mid back, Shoulders

How to do it

  1. 01

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

  2. 02

    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. 03

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

  4. 04

    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. 05

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

In the app

Rope Climb appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With cable
With bands

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