Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the rope climb, including tips, variations, and the muscle groups it targets.
Instructions
- Grab the rope with both hands above your head. Pull down on the rope as you take a small jump. for best results.
- Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly. for best results.
- Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest. for best results.
- Resecure your feet on the rope, and then stand up to take another high hold on the rope. Continue until you reach the top of the rope. for best results.
- To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion. for best results.
Related Muscle Groups
- Lats
See exercises for Lats · Learn about the Lats - Biceps (secondary)
See exercises for Biceps · Learn about the Biceps - Forearms (secondary)
See exercises for Forearms · Learn about the Forearms - Middle Back (secondary)
See exercises for Middle Back · Learn about the Middle Back - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders