Climbing monkey bars is a fundamental bodyweight exercise where you traverse a series of overhead bars hand-over-hand. It builds grip strength, lat power, shoulder stability, and core engagement. It is one of the most fun and functional bodyweight exercises and a hallmark of natural movement training.
Muscle Group
Back, Cardio, Forearms, Latissimus Dorsi
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds elite grip strength and endurance
- Develops lat strength and shoulder stability
- Builds core engagement
- Foundational bodyweight skill
- Fun and functional
- Used in obstacle course racing
How to perform
- Reach up and grip the first monkey bar with both hands using an overhand or mixed grip.
- Lift your feet off the ground. Hang from the bar with arms extended.
- Engage your core and shoulders to keep your body stable — minimize swinging.
- Reach forward with your right hand to grip the next bar.
- Pull yourself forward as you transfer your weight to the right hand.
- Reach with your left hand to grip the next bar.
- Continue alternating hands, traversing the length of the bars.
- Drop down at the end. Rest. Build up to multiple traverses or longer holds.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Abs
Primary
Posterior Deltoid
Primary