Climbing Monkey Bars
Description
Climbing monkey bars is a fundamental bodyweight exercise where you traverse a series of overhead bars hand-over-hand. It builds grip strength, lat power, shoulder stability, and core engagement. It is one of the most fun and functional bodyweight exercises and a hallmark of natural movement training.
Muscle Group
Equipment Required
Climbing Monkey Bars Instructions
- Reach up and grip the first monkey bar with both hands using an overhand or mixed grip.
- Lift your feet off the ground. Hang from the bar with arms extended.
- Engage your core and shoulders to keep your body stable — minimize swinging.
- Reach forward with your right hand to grip the next bar.
- Pull yourself forward as you transfer your weight to the right hand.
- Reach with your left hand to grip the next bar.
- Continue alternating hands, traversing the length of the bars.
- Drop down at the end. Rest. Build up to multiple traverses or longer holds.
Climbing Monkey Bars Form & Visual
Climbing Monkey Bars Benefits
- Builds elite grip strength and endurance
- Develops lat strength and shoulder stability
- Builds core engagement
- Foundational bodyweight skill
- Fun and functional
- Used in obstacle course racing
Climbing Monkey Bars Muscles Worked
- Latissimus dorsi
- Forearms and grip (heavy)
- Biceps brachii
- Posterior deltoid
- Trapezius
- Core (anti-rotation)
