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Exercises › Back › Rope Climb

Rope Climb

Rope Climb is an intermediate compound exercise that mainly works your lats, with help from your biceps, forearms, upper back and shoulders.

💪 Lats🏋️ Other📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Rope Climb: starting position
Starting position
Rope Climb: end position
End position

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

Primary: LatsSecondary: BicepsSecondary: ForearmsSecondary: Upper backSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Rope Climb alternatives

Exercises that train the same main muscle, including options with other equipment.

Pull UpBodyweight · BeginnerLat PulldownCable · BeginnerLeverage Iso RowMachine · BeginnerBent-Arm Barbell PulloverBarbell · IntermediateLondon BridgesOther · IntermediateChin UpBodyweight · Beginner

FAQ

What muscles does the rope climb work?

It mainly works your lats; your biceps, forearms, upper back and shoulders assist.

How many sets and reps of rope climb should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the rope climb good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More back exercises →