Rope Pull-Up from Elbow

The Rope Pull-Up from Elbow is a rope climb progression that develops bent-arm strength (muscles like biceps) with a single arm pull. Keeping the other hand close to the elbow alleviates some of the load, gradually building away from the supporting arm.

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

Rope Pull-Up from Elbow

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 elbow.
Pull up until your right hand is shoulder-height.
Lower with control and repeat for reps.
Reverse your grips and perform the same number of reps with opposite hand positioning.

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

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