Upper back · Rope · Advanced

How to do Rope Climb

The rope climb is a challenging upper body exercise that targets the upper back, forearms, biceps, and shoulders. It requires significant grip strength, coordination, and core stability, as well as the ability to use both the upper and lower body to ascend and descend a rope safely.

Primary muscle: Upper back
Also works: Forearms, Biceps and Shoulders
Equipment: Rope
Level: Advanced
Category: Back

How to do Rope Climb, step by step

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.

Muscles worked

Rope Climb works your upper back as the main mover, with help from your forearms, biceps and shoulders.

Track Rope Climb in SPLYT

Rope Climb is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More upper back exercises

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