Rope Climb

The Rope Climb is a compound strength exercise. It primarily targets the lats, with the biceps, forearms, and shoulders working as secondary muscles. Suitable for intermediate lifters.

Updated July 24, 2026

Primary Muscles

lats

Secondary Muscles

biceps forearms shoulders

Level

intermediate

Mechanic

compound

Equipment

other

Instructions

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.