StrengthTime

Jump Rope Row

Loop the jump rope over a vertical bar or similar stable structure, ensuring the rope is at about hip height.

Exercise details

Primary muscle

Upper back

Also works: Biceps, Front delts

Equipment
Jump rope
Tracking
Time

Execution

How to do it

  1. Loop the jump rope over a vertical bar or similar stable structure, ensuring the rope is at about hip height. Stand facing the bar with your feet shoulder-width apart, holding the handles of the jump rope with both hands.

  2. Step back slightly to create tension in the rope, keeping your core engaged and your back straight.

  3. Pull the rope towards your torso by bending your elbows and bringing your hands towards your sides, engaging your upper back and shoulder muscles.

  4. Extend your arms back out to the starting position with control. Repeat the movement for the desired number of repetitions.

Form tips

  • Focus on squeezing your shoulder blades together as you pull the rope towards your torso to maximize muscle engagement.

  • Ensure the vertical bar or structure is stable and can support the tension in the rope to prevent slipping or injury.

  • Breathe steadily, exhaling as you pull the rope towards your torso and inhaling as you extend your arms back out.

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