Strength / Climbing Rope
A total-body pulling exercise that climbs a vertical rope hand-over-hand, loading the lats, biceps, grip, and core isometrically.
Climbing Rope
advanced
compound
Grip the rope as high as you can with both hands.
Either wrap the rope around one foot (S-hook or J-hook) or pinch it between both feet.
Pull yourself up while the feet squeeze to support body weight and release rope.
Reach higher with one hand, then the other, and re-clamp with the feet.
Repeat until you reach the top of the rope.
Descend hand-under-hand with the feet controlling the speed — never slide.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
