Zirv FitnessStrength exercise
Rope Climb (L-Sit)
How to do it
- Grip the rope with both hands stacked one above the other at roughly shoulder height.
- Brace the core and raise both legs straight out in front of the hips into an L-sit position.
- Pull down through the shoulders and arms to climb the rope while keeping the legs locked in the raised position.
- Reach one hand above the other in a steady rhythm without letting the raised legs drop or swing.
- Keep the core engaged throughout the climb so the L-sit position holds through each pull.
- Descend the rope hand under hand with control, keeping the legs raised until the feet approach the floor.
Muscles worked
Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Related Lats exercises
- Type
- Strength
- Equipment
- Bodyweight
- Primary muscles
- Latissimus Dorsi, Biceps, Core
- Measured in
- Reps and weight