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Rope Climb
Climbing a hanging rope by reaching high, pulling the knees up and clamping the rope with the feet, then standing up to reach again. Builds grip, pulling strength and full-body coordination.
Primary muscles
- Lats (Latissimus Dorsi)
- Forearm Flexors
Secondary muscles
- Biceps
- Brachialis
- Teres Major
- Abs (Rectus Abdominis)
- Hip Flexors
- Sets
- 3–5
- Reps
- 1–3 climbs
- Rest
- 90–150s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.