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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

1. Reach as high as you can up the rope with both hands and pull yourself off the floor.
2. Bring the knees up and wrap the rope around the outside of one shin and over that foot, then pinch it with the other foot on top.
3. Stand up on the foot lock and reach the hands higher up the rope.
4. Repeat the knees up, lock and stand until you reach the top, then climb down the same way, hand under hand.

FORM TIPS

• The legs do most of the climbing. Pulling with the arms alone burns the grip out in a trip or two.
• Climb down instead of sliding. Letting the rope run through the hands burns the skin.
• Climb over a mat and learn the foot lock at the bottom of the rope before you go high.

TARGET MUSCLES

Primary

• Lats
• Biceps
• Forearms

Secondary

• Abs
• Traps
• Quads

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.

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Related: All exercises · How every exercise is mapped to the muscles it trains