Climber’s Workout

Important for Climbers

For every hour of pulling with climbing, it helps to balance out your muscles by pushing (aka antagonist training).

Why it matters for climbers:

  • Prevents muscle imbalances
  • Reduces risk of shoulder and elbow injuries
  • Improves posture and long-term performance
  • Helps maintain joint health and stability

Workout Format:

  • Circuit style:
    • 1 set of each, rest, then repeat
  • 2–3 rounds
    • depending on time and energy
  • Focused goals:
    • Start with low weight where you can comfortably do 10-12 reps.
    • Focus on good form over weight.
    • The goal is to balance out your muscles after climbing.
    • You do NOT need heavy weight.

5 Key Exercises

Dumbbell Overhead Press

Purpose: Counterbalance shoulder and upper back strength from all the pulling from climbing.

  • Sit or stand tall with a dumbbell in each hand at shoulder height, palms facing forward.
  • Press the weights overhead without leaning back, keeping core engaged.
  • Keep elbows slightly forward, not flared.
  • Don’t lock out elbows aggressively at the top.

Bench Press

Purpose: Counterbalance chest and tricep strength.
  • Lie flat on the bench with your feet on the floor.
  • Keep your core tight and your elbows at 45 degrees.

Frontal & Lateral Raises

Purpose: Strengthens shoulder stabilizers, reducing injury risk.

  • Start with dumbbells at your sides (lateral) or in front of thighs (frontal).
  • Raise slowly to shoulder height with straight arms (or slight bend).
  • Lower with control.
  • Use light weights—form matters more than load.
  • Don’t swing or use momentum.

Skull Crushers

Purpose:Targets triceps to improve lock-offs and pushing power.

  • Lie on a bench holding two dumbbells with arms extended over chest.
  • Bend elbows to lower the dumbbells beside the head (not the face).
  • Extend arms back to the top.
  • Keep elbows pointed up and close together
  • Go slow—protect those elbows!

Wrist Rotations & Extensions

Purpose: Builds wrist and forearm strength for grip and injury prevention.

Wrist Rotations:

  • Use very light weights or no weights if needed
  • Sit with forearms supported on thighs, dumbbells in hand.
  • Slowly rotate palms up (supination), then down (pronation).

Wrist Extensions:

  • Use very light weights or no weights if needed
  • Sit with forearms supported on thighs, dumbbells in hand.
  • Flex at the wrist to raise the back of your hands toward the ceiling.
  • Slowly lower back to starting position.