TETSURope Climb
The Rope Climb is a rope exercise that primarily targets the upper back, with the forearms, biceps and shoulders assisting. Follow the 8 steps below for correct form, with an animated demonstration.
upper backback
forearmsbicepsshoulders
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How to do the Rope Climb
- Stand facing the rope with your feet shoulder-width apart.
- Grab the rope with both hands, palms facing towards you.
- Bend your knees slightly and engage your core.
- Begin pulling yourself up the rope by alternating hand-over-hand movements.
- Use your legs to assist in the upward movement.
- Continue climbing until you reach the desired height or the top of the rope.
- To descend, reverse the hand-over-hand movement while controlling your descent.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Rope Climb work?
The Rope Climb primarily targets the upper back. The forearms, biceps and shoulders work as supporting muscles.
What equipment do I need for the Rope Climb?
You need a rope to perform the Rope Climb.
How many sets and reps of the Rope Climb should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Rope Climb works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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