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Legless Rope Climb Arms-Only Ascent, the Hand-Over-Hand Pull

AdvancedStrengthTier T3

A rope climb using arms only. Grip the rope high, hang with your feet clear, and pull up hand over hand with your arms and back.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman hanging from a high two-hand grip on a rope, her feet hanging free clear of the rope and the mat.

    Step 1 of 5

    Grip the rope high with both hands and hang - your feet never touch the rope at any point in this climb.

  2. A woman pulling up the rope, one hand released and reaching past the other, feet still clear.

    Step 2 of 5

    Pull your body up using only your arms and back - one hand reaching past the other, hand over hand.

  3. A woman mid-climb on the rope, hands alternating above her, her body held close to the line.

    Step 3 of 5

    Keep pulling hand over hand, holding your body close to the rope so it does not swing.

  4. A woman stretched tall on the rope, top hand reaching as high as she can for the next pull.

    Step 4 of 5

    Reach as high as possible with each arm movement so every pull takes you as far up the rope as it can.

  5. A woman hanging from a high two-hand grip on a rope, her feet hanging free clear of the rope and the mat.

    Step 5 of 5

    Grip the rope high with both hands and hang - your feet never touch the rope at any point in this climb.

Safety Information

Practise only over thick landing mats with the rope anchor checked first - an arms-only slip from height is the real risk. Anyone with a shoulder, elbow, hand or back problem or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Repeat only within a comfortable range and stop on unusual pain. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.