Rope Climb

Rope Climb


This exercise involves climbing a rope using only your arms and upper body strength. It is a challenging exercise that targets the muscles in your back, shoulders, arms, and core. It is often used in functional fitness and obstacle course training.

Muscle Group

Equipment Required

Rope Climb Instructions

  1. Start by standing in front of the rope with your feet shoulder-width apart.
  2. Grab the rope with both hands, making sure your hands are shoulder-width apart as well.
  3. Use your legs to jump up and wrap one leg around the rope.
  4. Use your arms to pull yourself up, bringing your other leg up to wrap around the rope as well.
  5. Continue to climb the rope by alternating which leg you use to wrap around the rope and pulling yourself up with your arms.
  6. When you reach the top, touch the ceiling or designated marker and then slowly lower yourself back down to the ground.
  7. Repeat for desired number of repetitions.

Rope Climb Form & Visual

Rope Climb

Rope Climb Benefits

  • Improves upper body strength and endurance
  • Increases grip strength
  • Improves coordination and balance
  • Engages multiple muscle groups including arms, shoulders, back, and core
  • Provides a full body workout
  • Can be modified for different skill levels
  • Challenges mental toughness and perseverance

Rope Climb Muscles Worked

  • Biceps
  • Forearms
  • Back muscles
  • Shoulders
  • Abdominals
  • Legs (for stabilization)

Rope Climb Variations & Alternatives

  • Legless Rope Climb
  • Weighted Rope Climb
  • One-Arm Rope Climb
  • Speed Rope Climb
  • Assisted Rope Climb