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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Functional

Rope Climb

OtherCompoundTakes some practice
Front
Back
Primary Secondary

Works

Upper back & lats, Forearms, Biceps

Also abs

You need

Battle or climbing rope

How to do it3 steps
  1. 1Clamp the rope between your feet
  2. 2Stand up on the clamp, then reach higher
  3. 3Climb down hand over hand; never slide

Most common mistake

Climbing with arms only and burning out halfway.

Watch a demo
C
For combat
#28 of 33
See the full list →
Research
54
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 54
Transfer · 45%4/5
Injury protection · 30%2/5
Practicality · 25%3/5
How scores work

Machine taken? Swap to

  • STowel HangBodyweight
  • AFarmer's CarryDumbbell
  • APull-UpBodyweight
  • SNeck Curl & ExtensionOther

Takes

None yet
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