Rope Pull-up

ExercisesGymnastics and Bodyweight
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The rope pull-up places greater demand on the top arm. By lowering the bottom hand you can develop greater and greater strength of the top. It is a tremendous builder of hand and grip strength and is a progression towards the one arm pull-up.

Cues:

  • Grasp the rope with both hands and settle to a full hang

  • Pull as high as possible and bring your head to the rope

  • Lower under control keeping the scaps active into the bottom

  • Enter a fully passive hang before starting next rep

  • Lower the bottom hand to increase difficulty

Mistakes:

  • Not keeping accurate track of hand placement

  • Failing to touch rope a top

  • Failing to reach a full hang each rep

  • Lowering without scap control

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Strict Pull-up - Band Assisted
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Ring Pull-up