Rope Climb
Works the lats.
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms, Middle back, Shoulders
- Equipment
- Other
- Level
- Intermediate
- Mechanic
- Compound
- Force
- Pull
How to do it
- Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
- 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.
- Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
- 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.
- To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Lats exercises
- Band Assisted Pull-Up Other
- Gironda Sternum Chins Other
- Kipping Muscle Up Other
- London Bridges Other
- Muscle Up Other
- One Handed Hang Other
- Overhead Lat Other
- Rocky Pull-Ups/Pulldowns Other