Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
IntermediateIsolationCable
Rope Climb
Upper Back · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Stand facing the rope with your feet shoulder-width apart.
- 2
Grab the rope with both hands, palms facing towards you.
- 3
Bend your knees slightly and engage your core.
- 4
Begin pulling yourself up the rope by alternating hand-over-hand movements.
- 5
Use your legs to assist in the upward movement.
- 6
Continue climbing until you reach the desired height or the top of the rope.
- 7
To descend, reverse the hand-over-hand movement while controlling your descent.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Upper Back
forearms
Secondary
forearmsbicepsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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