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Lats

Rope Climb

Rope Climb (Start)Rope Climb (End)
LevelIntermediateEquipmentOtherMechanicCompoundForcePull

A climbing exercise where you pull yourself up a rope using your arms and grip, building the lats, biceps and forearms.

Strength
Primary musclesLats
Secondary musclesBicepsForearmsMiddle BackShoulders

Energy burned

≈ 27 kcalFor 3 × 8–12, rest 90s · ≈ 4.7 kcal/min

Estimate range 20–34 kcal (±25 %)

Muscle mass worked15 %
Effort during a set8.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand at the base of a rope and reach up with both hands.
  2. 2Grip the rope firmly and bend your knees slightly.
  3. 3Position your feet to help clamp the rope if using a legs-assisted technique.

How to perform

  1. 1Pull with your arms and lift your knees as you climb.
  2. 2Clamp the rope with your feet, then stand up and reach higher.
  3. 3Continue climbing in a smooth hand-over-hand pattern.
  4. 4At the top, descend slowly under control hand-over-hand.

Alternatives

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Stretches for Lats

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