Rope Climb
An intermediate compound strength exercise that works the upper back.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Rope Climb
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Full Range-Of-Motion Lat Pulldown
An intermediate compound strength exercise that works the upper back, using a cable machine.
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2
Reverse Grip Bent-Over Rows
An intermediate compound strength exercise that works the upper back, using a barbell.
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3
Rope Straight-Arm Pulldown
A beginner isolation strength exercise that works the upper back, using a cable machine.
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4
V-Bar Pulldown
An intermediate compound strength exercise that works the upper back, using a cable machine.
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5
Wide-Grip Pulldown Behind The Neck
An intermediate compound strength exercise that works the upper back, using a cable machine.
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6
Wide-Grip Rear Pull-Up
An intermediate compound strength exercise that works the upper back, needing no equipment.
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7
Alternating Kettlebell Row
An intermediate isolation strength exercise that works the upper back, using a kettlebell.
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8
Bent Over Two-Arm Long Bar Row
An intermediate compound strength exercise that works the upper back, using a barbell.
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9
Bent-Arm Barbell Pullover
An intermediate compound strength exercise that works the upper back, using a barbell.
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10
Kipping Muscle Up
An intermediate compound strength exercise that works the upper back.
Frequently Asked Questions
What muscles do rope climb work?
Rope Climb primarily works the upper back. The biceps, forearms and shoulders assist as secondary muscles.
What equipment do I need for rope climb?
The source dataset does not record equipment for rope climb. Check the instructions above before you set up.
Rope Climb: is it suitable for beginners?
Rope Climb is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of rope climb?
Full Range-Of-Motion Lat Pulldown, Reverse Grip Bent-Over Rows, Rope Straight-Arm Pulldown train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my rope climb reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; rope climb can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Rope Climb with AI
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