Rope Pull Up
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
- Other
HOW TO PERFORM
- Hang two ropes from a bar about shoulder width apart and grip one in each hand, thumbs up.
- Hang at full stretch with the arms straight and the feet off the floor.
- Pull until the hands reach the sides of the chest, driving the elbows down.
- Lower under control to a full hang.
FORM TIPS
- The ropes make the grip the limit. End the set when the hands start to slip instead of letting the rope slide through them.
TARGET MUSCLES
Primary
- Lats
Secondary
- Biceps
- Forearms
- Traps
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.