Rope Climb
Climb a hanging rope hand over hand, using the arms and legs to ascend.
- Pattern
- Pull down or up
- Equipment
- Other
- Works
- Lats, upper back, biceps, forearms
- Loads
- Shoulders, elbows, wrists
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Seated Row (Cable)Try it if it feels okay
Horizontal pull on a neutral handle: the shoulder never reaches overhead and the wrists stay straight.
The elbow stays straight, unlike a pull with a bent arm.
Wrist Seated Row (Cable)
Horizontal pull on a neutral handle: the shoulder never reaches overhead and the wrists stay straight.
When it stalls, these usually help
Direct work for your upper back, which this lift also depends on.
Direct work for your biceps, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.