Rope Climb

An intermediate strength exercise for the back, biceps, forearms and shoulders.

Movement guide

Rope Climb

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusBack · Biceps · Forearms · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Rope straight-arm pulldown demonstrated on the 3D figure

3D demoRope straight-arm pulldownBeginner · A cable machine

Similar move, beginner grade.

This move

Rope ClimbIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

Mixed-grip chin-up demonstrated on the 3D figure

3D demoMixed-grip chin-upAdvanced · Pull-up bar

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Forearms, Shoulders.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Seated rope high row demonstrated on the 3D figure

3D demoSeated rope high rowBeginner · A cable machine

Towel one-arm chin-up demonstrated on the 3D figure

3D demoTowel one-arm chin-upAdvanced · Pull-up bar + Other / check instructions

Weighted pull-up demonstrated on the 3D figure

3D demoWeighted pull-upAdvanced · Pull-up bar + Something with weight

Rocky Pull-Ups/Pulldowns demonstrated on the 3D figure

3D demoRocky Pull-Ups/PulldownsIntermediate · Other / check instructions + Pull-up bar

Side To Side Chins demonstrated on the 3D figure

3D demoSide To Side ChinsIntermediate · Other / check instructions + Pull-up bar

Wide-Grip Rear Pull-Up demonstrated on the 3D figure

3D demoWide-Grip Rear Pull-UpIntermediate · Pull-up bar

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Questions people ask

What muscles does the Rope Climb work?

Mainly the back, with help from the biceps, forearms and shoulders.

What equipment do I need for the Rope Climb?

Other / check instructions.

Is the Rope Climb good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Rope straight-arm pulldown.

What is an easier alternative to the Rope Climb?

Try the Rope straight-arm pulldown. It works similar muscles at a lower grade.

How do I make the Rope Climb harder?

Progress to the Mixed-grip chin-up, or add load, range or slower lowering once your form is solid.