Floor rope climb

The floor rope climb is an exercise that involves performing partial rope climbs in a prone position with the feet on the floor. It can help prepare someone for full rope climbs, but also trains the muscles of the back, biceps, and grip. It can be done for time or reps.


  1. Gives some of the benefits of a rope climb with less risk and equipment
  2. Builds serious grip, biceps, and pulling strength
  3. Focuses squarely on the upper body, with no lower-body involvement

Floor rope climb Images


Floor rope climb Instructions

Floor rope climb muscle diagram
  1. Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.
  2. Stand on the bar, using the rope to balance yourself. This will be your starting position.
  3. Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope. Continue until you are perpendicular to the ground.
  4. Keeping your body straight, reverse the motion, going hand over hand back to the starting position.