The Rope Climb is a late-phase unilateral Vertical Pull exercise that raises the bodyweight in a similar fashion to Pull-Up s, although the load is predominately supported by one hand at a time.
Middle and Lower Trapezius
Posterior Deltoid
Sternal Head of Pectoralis Major
Starting Position:
Patient is seated or standing, facing a securely anchored climbing rope that extends above head. Legs are maintained straight and away from the rope, extending either below the torso (easier) or in front (harder)
Arms extend above the head with hands securely gripping the rope with one placed higher than the other
The Rope Climb is then performed by initiating an alternating Vertical Pull motion with each hand until the desired height is reached. Upright posture of the torso and “stiffness” of the legs should be maintained to avoid undesired motion or compensation from muscles. The descent should be performed in a controlled fashion, typically with a slow eccentric Muscle Contraction , until the ground is reached.
Weighted
Speed/ Tempo
The following exercises can be used as a regression if Rope Climbs exceed the capacity of the patient:
Banded Unilateral Lat Activations - activate lat, posteroinferior drawer on Humerus
Circumduction Row - isotonic exercise with variable load used to emphasise mid-to-lower Trapezius
Band Pull-Apart - basic isotonic exercise for Scapular Retractors
Lat Pulldown - rudimentary weighted isotonic vertical pull movement with a high range of motion
Straight Arm Lat Pulldown - isotonic motion that emphasises Lats and straight arm strength
Inverted Rows - rudimentary isotonic horizontal pull exercise that utilises bodyweight
Pull-Up - bodyweight or greater load through large overhead motion
As Rope Climbs are already an advanced vertical pull exercise, progression may be achieved through parameters such as speed/ tempo, repetitions and increased load with a weight belt or vest. If the participant is an athlete, these modifications should increasingly reflect the specific demands of their sport.