How to Do Jump Rope Row

Jump Rope Row is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Jump Rope Row

  1. 01Fold a jump rope in half and loop it around a sturdy vertical post or handle at chest height.
  2. 02Grip the ends of the rope, lean back with heels planted, and extend the arms fully.
  3. 03Pull the chest toward the anchor point by retracting the scapula and bending the elbows.
  4. 04Step the feet closer to the anchor to increase the angle and the difficulty of the pull.
  5. 05Exhale as the body rises and inhale as the arms return to the starting position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Jump Rope Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Squeeze the shoulder blades together at the top of the movement to ensure the mid-traps and rhomboids are doing the work.

Same coaching engine used inside the A90 app

05 / FAQ

Jump Rope Row questions

What muscles does Jump Rope Row work?

Jump Rope Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Jump Rope Row correctly?

Fold a jump rope in half and loop it around a sturdy vertical post or handle at chest height. Grip the ends of the rope, lean back with heels planted, and extend the arms fully. Pull the chest toward the anchor point by retracting the scapula and bending the elbows. Step the feet closer to the anchor to increase the angle and the difficulty of the pull. Exhale as the body rises and inhale as the arms return to the starting position.

What is the A90 coach tip for Jump Rope Row?

Squeeze the shoulder blades together at the top of the movement to ensure the mid-traps and rhomboids are doing the work.

Is Jump Rope Row suitable for beginners?

Jump Rope Row is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Jump Rope Row?

No. Jump Rope Row is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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