Upper back exercise · rope
Rope Climb
The rope climb is a rope exercise that targets the upper back, with the forearms, biceps and shoulders assisting.
- Target muscle
- Upper back
- Also works
- Forearms, biceps, shoulders
- Equipment
- Rope
- Body part
- Back
How to do the rope climb
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The forearms, biceps and shoulders work as secondary muscles. See all upper back exercises or every rope & strap exercise.
