How to Perform
Step by step instructions coming soon.
Rope climb
Step by step instructions, muscle activation and variants for the Rope climb.
MediumInner forearmOuter forearm
Muscle Activation
Primary
Inner forearmOuter forearmMiddle back
Common Mistakes
Common mistakes content is coming soon.
About the Rope climb
The Rope climb is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.