Thick Rope Row for BJJ
Using a thick climbing rope attachment on a cable machine for rows combines pulling strength with significant grip demand. The thick rope forces the hands open wider than standard handles, building open-hand grip strength. This exercise efficiently trains both back and grip simultaneously.
✓ Step-by-Step Instructions
- 1 Attach a thick rope to a cable machine at chest height.
- 2 Grip the rope with both hands.
- 3 Step back to create tension.
- 4 Pull the rope toward your chest driving elbows back.
- 5 Squeeze back and grip at the peak contraction.
- 6 Return to start under control.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds pulling strength with a grip demand that mimics gripping thick gi material or controlling wrists. The combination of pulling and gripping replicates the simultaneous demands of maintaining grips while executing techniques.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Using too much weight and losing grip
- ⚠ Not separating the rope at the end of the pull
- ⚠ Leaning back excessively
- ⚠ Letting the grip be the limiter instead of the back
🔄 Variations
- → Seated thick rope row
- → Single-arm thick rope row
- → Thick rope face pull
- → Thick rope pulldown
Track Your Thick Rope Row Progress
Log your grip strength sessions alongside your BJJ training. Track your training with MatTime for a complete picture of your athletic development.
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Frequently Asked Questions
How does the Thick Rope Row help my BJJ game? ▼
Builds pulling strength with a grip demand that mimics gripping thick gi material or controlling wrists. The combination of pulling and gripping replicates the simultaneous demands of maintaining grips while executing techniques.
What equipment do I need for the Thick Rope Row? ▼
You will need: cable machine, thick rope. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Thick Rope Row? ▼
The Thick Rope Row is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.