Tip: Get Stronger with a Rope

Nope, you don't have to climb it like a CrossFitter. Check out these two practical pulling exercises.


Every lifter should be able to do at least 10 standard inverted rows holding onto a bar. Got that covered? Then ramp your inverted rows (plus your pulling strength and back development) with a rope.

1 Rope Climb Inverted Row

This is an ideal choice to improve your performance for military, fire and rescue, law enforcement, and Spartan race events. Don't underestimate how difficult it is, especially for your grip and forearm strength.

Begin with your feet on the floor and allow your legs to help out a little. To make it harder, elevate your feet on a bench and use a weighted vest. Chalk up if needed.

2 Inverted Row With a Battling Rope

Grab a battling rope and throw it over your pull-up bar. Now you've got yourself some pretty badass-looking inverted rows that wouldn't be out of place in any program.

The grip and wrist angles are specific to a lot of sport and daily movements, and the thickness of the rope will have your forearms working like you need them to. To make them even more challenging, look for thicker ropes.

Gareth Sapstead is a leading strength and physique coach from the UK. He specializes in problem solving and breakthrough training techniques.

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