Rope Climb

A total-body pulling exercise that climbs a vertical rope hand-over-hand, loading the lats, biceps, grip, and core isometrically.

How to do it

1. Grip the rope as high as you can with both hands.
2. Either wrap the rope around one foot (S-hook or J-hook) or pinch it between both feet.
3. Pull with your arms and bring your knees up, then clamp the rope with your feet and stand up on the foot lock.
4. Reach higher with one hand, then the other, release the feet, and clamp the rope again higher up.
5. Repeat until you reach the top of the rope.
6. Descend hand-under-hand with the feet controlling the speed — never slide.

Tips

• Learn the foot lock before attempting longer climbs; it doubles your work capacity.
• Never drop from the top; controlled descent is part of the exercise.

Muscles

Primary: Lats

Secondary: Biceps, Forearm flexors, Abs