Rope Climb
How to do the Rope Climb with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Biceps, Forearms, Mid Back, Shoulders
Other
How to do the Rope Climb
- 1
Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
- 2
Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly.
- 3
Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
- 4
Resecure your feet on the rope, and then stand up to take another high hold on the rope. Continue until you reach the top of the rope.
- 5
To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.
Log it, see it on your body.
Every Rope Climb set you log feeds Ascend's anatomy heatmap — so your lats volume is visible at a glance — and counts toward your bodyweight-strength tier.
More lats exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |