FitCi
Rope Climb is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: biceps, forearms, core. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Grab the rope with both hands above head height and bring it between your legs
- Set the foot lock: pass the rope over one foot and pinch it under the other
- Pull your knees to your chest and re-set the foot lock higher
- Stand up by driving through your legs and walk your hands up one at a time
- On the way down, lower hand over hand; never slide
Coaching tip
Learn the leg lock (J-hook); if you can pinch the rope with your feet, your arms last twice as long.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder, elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.