Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Rope climb

Advanced

Rope climb is a compound exercise for the upper back, also working the forearms, biceps, and front delts.

What it works

Primary muscle

Upper back

Also works

ForearmsBicepsFront delts

Equipment
Other
Movement
Conditioning
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand facing the rope with your feet shoulder-width apart.
  2. 2Grab the rope with both hands, palms facing towards you.
  3. 3Bend your knees slightly and engage your core.
  4. 4Begin pulling yourself up the rope by alternating hand-over-hand movements.
  5. 5Use your legs to assist in the upward movement.
  6. 6Continue climbing until you reach the desired height or the top of the rope.
  7. 7To descend, reverse the hand-over-hand movement while controlling your descent.
  8. 8Repeat for the desired number of repetitions.
Logged today · 1 min restRope climb

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Back exercises

  • Alternate lateral pulldownCable
  • Archer pull upBodyweight
  • Assisted parallel close grip pull-upMachine
  • Assisted pull-upMachine
  • Assisted standing chin-upMachine
  • Assisted standing pull-upMachine