Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    Biceps, Middle Back
Target Muscle Group


Lats Muscle Anatomy Diagram

Rope Pull Up Instructions

  1. Set up for the rope pull up by getting a rope extension and hanging it over the top of a pull up bar.
  2. Standing under the pull up bar, grip the rope extension with a neutral grip - palms facing inwards.
  3. Holding the rope, take your feet off the floor so that you're hanging with arms outstretched. This is the start position.
  4. Slowly pull yourself up until your hands almost touch your upper chest.
  5. Pause, and then slowly lower yourself back to the starting position.
  6. Repeat for desired reps.

Exercise Tips:

  1. Always use the maximum range of motion on this exercise. This means going up as high as possible and lowering yourself down until your arms are almost fully outstretched.
  2. Slow the movement down to add extra intensity.
  3. Weight can be added to this movement for additional intensity.