Rope Pull-Up

The Rope Pull-Up is a rope climb progression that develops bent-arm strength (muscles like biceps). Starting with a pull-up on the rope will build the athlete's motor and strength skills to move upward in a full rope climb.

Type Of Exercise: Strength
Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
Difficulty: Advanced
Equipment: Gym Climbing Rope

Rope Pull-Up

Stand next to a gym rope and grab it as high as possible with your right hand.
Your right elbow should now be fully extended.
Next, grab on with your left hand at the height of your right shoulder.
Pull up until your right hand is shoulder-height and then release your left hand.
Attempt to pull higher, reaching up as high as you can with your left hand.
Drop back down, quickly grab back on with your left hand, and lower with control.
Repeat for reps, reverse your grips, and perform the same number of reps with opposite hand positioning.

Exercise: Rope Pull-Up from Shoulder
Type of Exercise: Strength
Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
Difficulty: Advanced
Equipment: Gym Climbing Rope

Exercise: Rope Climb
Type of Exercise: Strength
Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
Difficulty: Advanced
Equipment: Gym Climbing Rope