Legless Rope Climb
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Reach as high as you can up the rope with both hands and pull yourself off the floor.
- Keep the legs together and off the rope for the whole climb.
- Pull hard with both arms, then reach one hand above the other and pull again, hand over hand to the top.
- Climb back down hand under hand under control, without letting the rope slide through the hands.
FORM TIPS
- This is a strict climb on the arms alone. Build it from rope climbs with the feet and from rope pull-ups before trying the full height.
- The grip and the biceps tire first. Stop the set with enough left to climb down.
- Holding the legs out in front in an L makes it harder still and stops the body swinging.
TARGET MUSCLES
Primary
- Lats
- Biceps
- Forearms
Secondary
- Traps
- Abs
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.