Muscles worked
upper back, forearms, biceps, shoulders
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rope climb
- Body part
- back
- Equipment
- rope
- Target muscle
- upper back
- Muscle group
- forearms
How to perform it
- 1
Stand facing the rope with your feet shoulder-width apart.
- 2
Grab the rope with both hands, palms facing towards you.
- 3
Bend your knees slightly and engage your core.
- 4
Begin pulling yourself up the rope by alternating hand-over-hand movements.
- 5
Use your legs to assist in the upward movement.
- 6
Continue climbing until you reach the desired height or the top of the rope.
- 7
To descend, reverse the hand-over-hand movement while controlling your descent.
- 8
Repeat for the desired number of repetitions.
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