Rope Climb

  • Area Served: Northern California
  • docs to perform:Guarav Abbi


Rope climbing has a history as an ancient exercise and is also one of the routine exercises done in military training. It is a full body exercise that increases upper body strength while improving agility and coordination through grip and leg movements. This exercise requires use of most of the major muscles, requiring each one to work together. The only equipment you need is the climbing rope—a manila rope with 1.5” to 2” thickness.

In order to perform the rope climb exercise, grip the rope as firmly as you can, starting with one hand on top of the other. The trailing rope must pass between your legs as you climb. Start pulling yourself upward by bending your elbows and reaching higher and higher on the rope, inching one hand over the other. You can also wrap your legs around the rope and leverage your lower body muscles to make the climb easier. Continue the process until you reach the top of the rope. To fully engage lower body, pass the rope behind one leg and over your toes while the other foot stands on top of the rope. This technique helps to support your bodyweight as you reach your way to the top.

To challenge yourself with this exercise, climb the rope as fast as you can.


Rope climbing targets the biceps as well as muscles in the forearms, shoulders, abdomen and back. The most engaged muscles in this exercise are the biceps.

This exercise builds strength and power in both the upper and lowed body, while also engaging the core and strengthening abdominal muscles. Your grip is also developed and strengthened. Because the muscles in your shoulders are stretched and exercised, they will become resistant to future strains and potential injury.

Sets and Repetitions

For beginners, complete five repetitions in three sets three to five times a week. You can create your own regular routine once your body gets used to the rope climbing. For the advanced, performing 10 repetitions in three to five sets will suffice. Remember that you should take proper precautions when doing this exercise, especially with your grip. You may fall or lose your balance while climbing so consider putting soft cushion on the ground under the rope.

Instagram Video

Here is an Instagram video that illustrates rope climbing.

Related Amazon Product Links

The manila rope has the quality to be sturdy for rope climbing, and this product is available in various lengths to meet your workout requirement.

Top Performance Metrics

In 2015, Alicia Weber was given the title of fastest arms-only rope climber after completing a 20-foot rope climb in 10.16 seconds.

Related Movements

Here are some movements that you can perform together with rope climbing:

  • Pull-up
  • Box jump
  • Clean
  • Burpee

Related Foods

Here is a list of food that provides energy for your body to perform the physical demands of the rope climb:

  • Spinach and other green, leafy veggies
  • Oatmeal and banana
  • Yoghurt with almonds
  • Sweet potatoes and honey
  • Oranges and apples

You should eat again after your workout. Here are some food to choose from:

  • Tuna or salmon with brown rice
  • Cottage cheese with rolled oats
  • Chicken with beans
  • Boiled eggs with whole wheat bread

YouTube Video

Here is a YouTube video of a lecture on how to properly rope climb.

Celebrity Use

Who would have known that former Dancing with the Stars performer Karina Smirnoff includes rope climbing as part of her physical routine? Staying healthy and eating the right foods are part of her lifestyle and help keep her in shape for dancing.

Functional Use

After practicing rope climbing consistently for an extended period of time, climbers will notice their grip becomes firmer, tighter and h3er. Coordination and body control are also increased because you are climbing on an unstable object and using your own muscles to create stability as you move upward.

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