Weighted Rope Climb
Muscle Groups: Shoulders, Lats, Forearm, Biceps
Weighted Rope Climb focuses on Shoulders, Lats, Forearm, Biceps, with Quads, Hamstrings, Calves working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Rope Climb with proper form and technique.
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Start by standing upright with a weighted rope in both hands, arms extended overhead.
- 2
Pull down on the rope while engaging your core, simulating a climbing motion, until your elbows are at shoulder height.
- 3
Slowly return to the starting position while controlling the weight to avoid dropping it abruptly.
Tips for Success
These tips will help you perform Weighted Rope Climb safely and effectively while maintaining proper form.
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Keep your core tight throughout the exercise to protect your back.
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Avoid using momentum; focus on controlled, smooth movements to engage the muscles properly.
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Ensure your grip is firm but relaxed to prevent strain on your forearms.
Secondary Muscles
While Weighted Rope Climb primarily targets Shoulders, Lats, Forearm, Biceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Quads, Hamstrings, Calves . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Rope Climb, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Rope Climb, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
