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Rope Pull-Up from Wrist

The Rope Pull-Up from Wrist 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 wrist alleviates some of the load.

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

Rope Pull-Up from Wrist

  1. Stand next to a gym rope and grab it as high as possible with your right hand.
  2. Your right elbow should now be fully extended.
  3. Next, grab on with your left hand at the height of your right wrist.
  4. Pull up until your right hand is shoulder height.
  5. Lower with control and repeat for reps. Reverse your grips and perform the same number of reps with opposite hand positioning.
  • Exercise: Circle Front Lever Pull
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Intermediate
  • Equipment: Pull-up Bar
  • Exercise: Scap Pull
  • Type of Exercise: Mobility
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Moderate
  • Equipment: Pull-up Bar