Exercise guide
Two Ropes Climb
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This advanced vertical pulling movement develops exceptional grip strength, lat power, and core stability by requiring independent arm coordination. It forces the upper body to stabilize against the shifting tension of two separate ropes, maximizing recruitment of the posterior chain and biceps.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand centered between two vertically suspended ropes, spaced roughly shoulder-width apart.
- Reach up and grip each rope firmly with an overhand grip at head height.
- Lift your feet off the floor, engaging your core to stabilize your torso in a dead hang or tucked-knee position.
How to do it
- Exhale as you pull your body upward by driving one elbow down toward your hip while simultaneously reaching higher with the opposite hand.
- Alternate hands in a controlled, hand-over-hand fashion, maintaining constant tension on both ropes to prevent swinging.
- Inhale as you lower yourself with control, reversing the alternating hand pattern until your arms are fully extended.
- Maintain a steady, rhythmic tempo, ensuring the descent is as slow and deliberate as the ascent.
Form checklist
- Keep your core braced and legs still to prevent excessive swaying or kipping.
- Ensure your shoulders stay retracted and depressed, avoiding shrugging toward your ears during the pull.
- Maintain a firm, full-palm grip on the ropes rather than just using your fingers.
- Keep the ropes close to your midline to maintain optimal mechanical advantage.
Pro tips
- Focus on 'crushing' the rope with your grip to maximize forearm recruitment and shoulder stability via irradiation.
- Think about pulling your elbow into your back pocket to ensure the lats are doing the majority of the work rather than just the biceps.
Make it harder
- Perform the entire climb in a strict L-sit position with legs parallel to the floor to maximize abdominal demand.
- Pause for two seconds at the peak of each reach to increase time under tension and grip endurance.
Frequently asked
- What muscles does the two ropes climb work?
- The two ropes climb primarily targets the lats and trapezius, and also works the forearms, grip muscles, and serratus anterior as secondary muscles.
- What equipment do you need for the two ropes climb?
- The two ropes climb requires no equipment — just your body weight.
- Is the two ropes climb good for beginners?
- The two ropes climb is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.