Two Ropes Climb
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The two ropes climb is a bodyweight back exercise where you ascend two vertical ropes simultaneously using your arms and upper body. It heavily loads the latissimus dorsi, biceps brachii, and forearm flexors, making it an effective drill for building pulling strength and grip endurance.
How to do the Two Ropes Climb
- 1Stand between two vertical ropes hanging parallel and close together. Reach up and grasp one rope in each hand at roughly the same height, slightly above your head.
- 2Pull your shoulder blades down and back to engage your lats before you begin climbing.
- 3Simultaneously pull both ropes downward by driving your elbows toward your hips, lifting your body off the ground.
- 4As your hands reach chest or chin level, re-grip higher up each rope — right hand then left hand (or both together if the ropes are close enough) — before your arms extend fully.
- 5Keep your core braced and your body as vertical and controlled as possible throughout the climb; avoid excessive swinging or kipping.
- 6Continue alternating pulls and re-grips, maintaining tension in your lats and a firm grip, until you reach your target height.
- 7To descend, lower yourself hand-over-hand in a controlled manner, resisting the urge to slide or drop quickly.
Form tips
- Squeeze the ropes with your full hand, not just your fingers; a palm-and-finger grip delays forearm fatigue and gives you more control.
- Keep your elbows close to your sides during each pull rather than letting them flare wide, which keeps the lats engaged through the full range of motion.
- Breathe steadily — exhale on each upward pull, inhale as you re-grip higher. Holding your breath accelerates fatigue.
- If grip strength is your limiting factor, use chalk to reduce slippage and extend your training time on the ropes.
Common mistakes
- Relying too much on biceps and not enough on the lats — failing to initiate the pull with shoulder blade depression shifts the load onto the smaller elbow flexors and reduces how much of your back you actually train.
- Letting the body swing wildly during the climb — uncontrolled momentum makes the movement less effective and increases the risk of losing your grip or straining a shoulder.
- Re-gripping too low — grabbing only a few inches above the current hand position means more total pulls for the same height, unnecessarily depleting grip endurance before your back fatigues.
- Descending too fast by sliding — sliding down the ropes strips skin off your palms and provides none of the eccentric back and biceps work that a controlled descent offers.
- Hunching the shoulders up toward the ears during the pull — elevated shoulders reduce lat activation and place unnecessary stress on the upper trapezius and neck.
Frequently asked questions
What muscles does the two ropes climb work?
The primary muscles are the latissimus dorsi and biceps brachii, with the forearm flexors working hard to maintain grip. The core, rear deltoids, and upper back also assist in stabilizing the body throughout the climb.
How is climbing two ropes different from climbing one rope?
Using two ropes removes the option of wrapping your feet around a single rope for assistance, so both ropes climbs are almost entirely upper-body and grip driven. The bilateral hand position also places a more symmetrical load on the lats and reduces any rotational stress that a single-rope foot-wrap technique can introduce.
Is the two ropes climb suitable for beginners?
It requires a solid base of pulling strength and grip endurance, so it is not ideal for beginners. Build up with exercises such as pull-ups, inverted rows, and dead hangs first, then attempt short rope climbs before attempting two ropes.
How high should I climb?
Start with a target height of 3–5 metres and focus on form and controlled descent. As your strength and grip improve, increase the height or the number of consecutive climbs rather than rushing to go higher before you are ready.
How often should I include rope climbs in my training?
One to two sessions per week is enough for most people, as the grip and lat demands are high. Allow at least 48 hours of recovery before training the same movement pattern again.
