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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back Shoulders Trapezius
- Secondary muscles
- Biceps
Jump Rope Row
4 steps Updated 29/08/2026
Jump Rope Row is a bodyweight exercise targeting Upper Back (Trapezius, Rhomboids), Mid Back (Latissimus Dorsi) using Jump rope.
Step by step
How to perform it
- 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.
- Step back slightly to create tension in the rope, keeping your core engaged and your back straight.
- Pull the rope towards your torso by bending your elbows and bringing your hands towards your sides, engaging your upper back and shoulder muscles.
- Extend your arms back out to the starting position with control. Repeat the movement for the desired number of repetitions.
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Variations and related exercises
Fixed Bar Stretch
Resistance Band Standing Single Arm Shoulder Extension
Ski Ergometer Cross Country Ski Reverse Fly Pull
Armless Prayer Stretch
Last updated: 29/08/2026
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Jump Rope Row
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