Rope Climb

A intermediate strength exercise for the lats, done with a other equipment.

Main muscles: Lats
Also works: Biceps, Forearms, Upper back and Shoulders
Equipment: Other equipment
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Rope Climb

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Rope Climb

Questions

What muscles does the Rope Climb work?

Mainly the lats, with the biceps, forearms, upper back and shoulders helping.

Is the Rope Climb good for beginners?

It's rated intermediate. Beginners can build up to it with Band Assisted Pull-Up first.

What can I do instead of the Rope Climb?

Good alternatives that train the lats: Gironda Sternum Chins, Kipping Muscle Up, London Bridges or Muscle Up.

How many sets and reps of the Rope Climb should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).