Rope Climb Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Rope
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Teres Major, Brachioradialis, Pectoralis Major Sternal Head, Trapezius Middle Fibers, Deltoid Posterior
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 8.5
- Alternate Names
- Rope Climb Exercise
How to: Rope Climb
- Start with the rope hanging vertically.
- Grip the rope with your hands shoulder-width apart.
- Use your legs to help push as you pull your body upwards.
- Alternate your hand grips as you ascend the rope.
Common Mistakes
- Using only arm strength instead of engaging the back.
- Incorrect foot positioning leading to instability.
- Overextending the arms during the pull.
Modifications
- Use a lower rope for beginners.
- Perform a partial climb if full range motion is too difficult.
Tips
- Engage your core to stabilize your body during the climb.
- Ensure a firm grip on the rope.
- Pull with your back muscles rather than just your arms.
Rope Climb Alternatives
Tags
back
strength
muscle building
rope
climbing
advanced