Which muscles does the rope climb work?

The rope climb mainly works your lats and biceps. It also involves your forearms and abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the rope climb in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Rope Climb: how to do it and muscles worked

The rope climb mainly works your lats and biceps, with help from your forearms and abs. You need simple equipment.

Muscles worked

Main

Helping

How to do the rope climb

1
Stand under a thick climbing rope and grip it with both hands as high as you can, then jump and pinch the rope between your feet, using a foot lock.
2
Pull with your arms, then bend your knees and lift your feet up. Stand on the foot lock, then reach higher with your hands, and repeat until you reach the top.
3
Come down slowly, hand under hand, with the rope squeezed between your feet to control your descent. Never slide fast down the rope.

Form tip: Use your legs to do most of the work. Practise low on the rope first and have a spotter or a mat below.

Common questions

Which muscles does the rope climb work?: The rope climb mainly works your lats and biceps. It also involves your forearms and abs.
What equipment do I need for the rope climb?: You need simple equipment.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the rope climb in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.