Rope Climb
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.
How to program the Rope Climb
Sets and reps
As a compound movement, the Rope Climb responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Rope Climb is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Rope Climb into a plan
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Frequently asked questions
What muscles does the Rope Climb work?
The Rope Climb primarily targets the Lats. It also recruits the Biceps, Forearms, Middle Back, Shoulders as supporting muscles.
What equipment do I need for the Rope Climb?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Rope Climb should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
