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All back exercisesBack · Calisthenic

Rope Climb

Climb a rope hand-over-hand. Total pulling and grip challenge.

AdvancedRope3 × 1–2 climbs
Rope Climb demonstration thumbnail — How to MASTER the Rope Climb for CrossFit!
BackRope

Rope Climb

Demo · Monroe Miller

Verified Rope Climb demonstration by Monroe Miller. Click to play.

How to do the Rope Climb

  1. 1Pull with elbows down
  2. 2Wrap feet for rest
  3. 3No kipping

Benefits of the Rope Climb

  • Builds strength and size in the back through a full, controlled range of motion
  • Also trains biceps, forearms as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services