Beginner
ROPE CLIMB
Back
Body Part
Upper back
Target Muscle
Rope
Equipment
Beginner
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand facing the rope with your feet shoulder-width apart.
2
Step:2 Grab the rope with both hands, palms facing towards you.
3
Step:3 Bend your knees slightly and engage your core.
4
Step:4 Begin pulling yourself up the rope by alternating hand-over-hand movements.
5
Step:5 Use your legs to assist in the upward movement.
6
Step:6 Continue climbing until you reach the desired height or the top of the rope.
7
Step:7 To descend, reverse the hand-over-hand movement while controlling your descent.
8
Step:8 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
