Muscles worked: Chest and biceps. How to do it:
Wrap the rope around a banister, pillar or tree. Hold the handles in both hands so that you are standing with your back to the support, feet together and hands at your sides.
Lean forward and away from the support, your arms extending behind your body as you do so. As you pull the rope handles down to your sides again, gradually move your body back into an upright position. This is one rep.