How to Do Rope Climb

Step-by-step instructions, muscles worked and workouts that use the rope climb.

Main muscles	Lats
Also works	Biceps, Forearms, Upper & Mid Back, Shoulders
Equipment	Other
Level	Intermediate
Type	Strength

How to do it

Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
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.
Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
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.
To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.