Rope Climb
How to do the Rope Climb with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Biceps, Forearms, Mid Back, Shoulders
Other
How to do the Rope Climb
- 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.
Log it, see it on your body.
Every Rope Climb set you log feeds Ascend's anatomy heatmap — so your lats volume is visible at a glance — and counts toward your bodyweight-strength tier.
More lats exercises
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