Rope Climb

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.

Muscles worked

Role	Muscles
Primary	lats
Secondary	biceps, forearms, middle back, shoulders
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Chin-Up Bodyweight V-Bar Pullup Bodyweight Wide-Grip Rear Pull-Up Bodyweight Pullups Bodyweight Close-Grip Front Lat Pulldown Cable Machine Full Range-Of-Motion Lat Pulldown Cable Machine

Easier than the Rope Climb

Same movement pattern, lower entry difficulty — work up from here.

Chin-Up beginner · Bodyweight Close-Grip Front Lat Pulldown beginner · Cable Machine Underhand Cable Pulldowns beginner · Cable Machine

Superset the Rope Climb with

Opposing chest and shoulders work — alternate sets without extra rest.

Dips - Chest Version chest Front Plate Raise shoulders Battling Ropes shoulders Sled Overhead Backward Walk shoulders

Common questions

What muscles does the Rope Climb work?

The Rope Climb primarily works the lats, with the biceps, forearms, mid back, and shoulders as secondary movers. Kipping Muscle Up, Muscle Up, and Side To Side Chins train the same muscle, across 7 equipment types.

What equipment do you need for the Rope Climb?

The Right Equipment. Without the right equipment, Chin-Up, V-Bar Pullup, and Wide-Grip Rear Pull-Up train the same muscle, and 8 of the catalogue's options for this muscle need no equipment.

Is the Rope Climb suitable for beginners?

It is rated intermediate. Start with Chin-Up, Close-Grip Front Lat Pulldown, and Underhand Cable Pulldowns and work up.

Where should the Rope Climb go in a workout?

Early — the Rope Climb is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Dips - Chest Version and Front Plate Raise later.

Similar exercises

Kipping Muscle Up Other Equipment Muscle Up Other Equipment Side To Side Chins Other Equipment Chin-Up Bodyweight Close-Grip Front Lat Pulldown Cable Machine Full Range-Of-Motion Lat Pulldown Cable Machine