Rope Climbing Exercises

Rope climbing greatly increases arm strength.

Rope climbing greatly increases arm strength.

When you think of rope climbing, you probably have a flashback to high school gym class. However, rope climbing is a highly effective exercise to work the muscles in your arms, legs and shoulders -- and it's not only for the Navy Seals. It might take a while to build the upper-arm strength required, but once you have it down, you will be able to climb the rope faster and with greater ease. Be brave, and do rope-climbing exercises at least three times per week to increase your muscle strength and improve your technique.

Basic Climb

Hold onto the rope with both hands. Jump up and hold the rope between your feet.

Reach your arms up and grip as high as you can on the rope. Pull yourself up with your arms and hold the rope between your feet.

Repeat until you reach the top of the rope, and then slide down the rope with the rope between your hands and feet to get to the bottom. Repeat five times, or until your arms are tired.

One-Armed Climb

Hold onto the rope with both hands with your feet hanging freely.

Extend your right hand up on the rope as high as you can and grasp the rope. Pull yourself up with the strength of your right arm.

Extend your left hand as high as you can. Grasp the rope and pull yourself up with your left hand.

Repeat until you get to the top of the rope. Slide back down the rope with your hands and feet gripping the rope. Repeat two times, or until your arms are tired. If you cannot reach the top of the rope, just go as high as you can and keep trying each week until you get there.

Items you will need

  • Rope securely attached to ceiling

Tip

  • Wear pants and shoes while climbing to avoid rope burn.

Warning

  • Talk to your doctor before starting any new exercise program.
 

About the Author

Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.

Photo Credits

  • Jupiterimages/Brand X Pictures/Getty Images