Stand facing the rope with your feet shoulder-width apart.
Grab the rope with both hands, palms facing towards you.
Bend your knees slightly and engage your core.
Begin pulling yourself up the rope by alternating hand-over-hand movements.
Use your legs to assist in the upward movement.
Continue climbing until you reach the desired height or the top of the rope.
To descend, reverse the hand-over-hand movement while controlling your descent.
Repeat for the desired number of repetitions.
Activation
Upper back
PrimarySets
3–5
Reps
8–12
Rest
60s