Rope Climb
The Rope Climb is a intermediate none (bodyweight) exercise that works the Lats. Follow the steps below.
Target musclesLats
EquipmentNone (Bodyweight)
LevelIntermediate
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.