Legless Rope Climb

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Exercise overview

Training details

Lats Back Biceps Forearms Core

Equipment

Climbing Rope

Sets × reps

3 × 3

Rest

2 min

How to perform it

Step-by-step instructions

01Grip the rope overhead with one hand above the other and hang with the shoulders active.
02Brace the trunk and keep the legs together without wrapping or pushing against the rope.
03Pull the body upward by driving the top elbow down while the lower hand assists.
04Reach the lower hand above the other, secure the new grip, and continue alternating pulls.
05Descend hand over hand under control and stop before grip or shoulder position fails.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionRope Climb

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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