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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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