rope climb
rope climb exercise guide with muscles, equipment, animation and step-by-step instructions. Target: upper back. Equipment: rope.
- Target muscle
- upper back
- Muscle group
- forearms
- Body part
- back
- Equipment
- rope
Secondary muscles
forearms, biceps, shoulders
How to perform
- 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.