Rope Climb

The Rope Climb is a intermediate compound movement that activates 5 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthintermediateotherpullcompound
Rope Climb - starting position

Starting position

Rope Climb - ending position

Ending position

Muscles Worked

Primary Lats
Secondary Biceps Forearms Middle Back Shoulders

The lats handles the primary load during this movement. The biceps and forearms and middle back and shoulders assist as stabilizers throughout the range of motion.

How to Rope Climb

  1. 1

    Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.

  2. 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. 3

    Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.

  4. 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. 5

    To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Band Assisted Pull-Up - starting position

Band Assisted Pull-Up

beginner lats
Bent-Arm Barbell Pullover - starting position

Bent-Arm Barbell Pullover

intermediate lats
Cable Incline Pushdown - starting position

Cable Incline Pushdown

beginner lats
Catch and Overhead Throw - starting position

Catch and Overhead Throw

beginner lats
Chair Lower Back Stretch - starting position

Chair Lower Back Stretch

beginner lats
Chin-Up - starting position

Chin-Up

beginner lats

Frequently Asked Questions

What muscles does the Rope Climb work?

The Rope Climb primarily works the Lats. Secondary muscles include the Biceps, Forearms, Middle Back, Shoulders, which assist during the movement.

Is the Rope Climb good for beginners?

The Rope Climb is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Rope Climb?

You need other to perform the Rope Climb. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

Download for iOS