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Forearms

Rope Climb

The Rope Climb is a strength exercise for your forearms. Share of the load in the Zulta muscle model: lats (upper) 24%, lats (lower) 16% and forearm flexors 11%.

Also known as: rope climbing

Level: AdvancedEquipment: Other equipmentMulti-joint (compound)Unilateral: one arm or leg at a time
Rope Climb demonstration

How to do it

  1. Stand at a climbing rope and grip it high with both hands, one above the other.
  2. Pull up and bring the knees up, wrapping the rope around one leg and clamping it between the feet.
  3. Stand up on the foot clamp and reach both hands higher up the rope.
  4. Repeat pull, clamp and stand until you reach the top or the target height.
  5. Climb down hand under hand with the feet controlling the speed, never sliding.

Tips

  • Let the legs do the lifting and use the arms to hold and reach.
  • Keep the rope close to the body so the arms work less.

Common mistakes

  • Sliding down the rope and burning the hands.
  • Climbing with the arms only until the grip gives out.

Muscles worked by the Rope Climb

  • Lats (upper) Primary24%
  • Lats (lower) Primary16%
  • Forearm flexors Secondary11%
  • Brachialis Secondary8%
  • Biceps (long head) Secondary7%
  • Lower traps Secondary7%
  • Biceps (short head) Secondary6%
  • Rhomboids Secondary6%
  • Rear delts Minor5%
  • Mid traps Minor4%
  • Upper abs Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Neutral grip shifts elbow flexion toward brachialis. A thick or soft grip makes the forearms the limit. Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Rope Climb alternatives

Different equipment

Easier

No equipment

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Rope Climb work?

Mainly the lats (upper) and lats (lower). The forearm flexors, brachialis, biceps (long head), lower traps, biceps (short head) and rhomboids assist.

Is the Rope Climb good for beginners?

The Rope Climb is rated advanced. If you are new, learn the Commando Pull Up first and build up from there.

What is a good alternative to the Rope Climb?

For example the Towel Pull Up, Fat Grip Pull Up and Assisted Neutral Grip Pull Up Machine. They train mostly the same muscles, some with different equipment.

Sources

  • Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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