Liftworthy
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Liftworthy

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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General training information, not medical advice. If something hurts, stop and see a professional.
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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

Good for

  • Carries straight over to functional
B
For functional
#20 of 45
See the full list →
Research
65
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
TransferExcellent
Injury protectionFair
PracticalityGood

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AFront SquatBarbell
  • APush PressBarbell
  • AWall BallOther

Takes

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needed to post
280