rope climb

Primary target: Upper Back
Equipment: Rope
Body part: Back
Secondary muscles: Forearms

Secondary muscles

ForearmsBicepsShoulders

Step by step

1
Stand facing the rope with your feet shoulder-width apart.
2
Grab the rope with both hands, palms facing towards you.
3
Bend your knees slightly and engage your core.
4
Begin pulling yourself up the rope by alternating hand-over-hand movements.
5
Use your legs to assist in the upward movement.
6
Continue climbing until you reach the desired height or the top of the rope.
7
To descend, reverse the hand-over-hand movement while controlling your descent.
8
Repeat for the desired number of repetitions.

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.