Hang a rope over a pull-up bar, grip each end, and hang to open the shoulders as much as possible. Pull yourself up to get the chin above the hands, trying to keep the shoulder blades down and squeezed back at the top, then return to the bottom under control.
 
Purpose
The rope pull-ups strengthens the back and pulling musculature such as the lats, traps, posterior delts, biceps and forearms, and adds more grip work. It can also improve shoulder mobility and general shoulder health, while reducing the strain on the elbows some athletes feel with straight-bar pull-ups or chin-ups.
 
Programming
Like conventional pull-ups, Sets of 8-15 reps are usually appropriate, and often a good way to prescribe pull-ups is with a total number of reps to be completed as possible (i.e. as many reps per set as can be done until reaching the total). Resistance can be reduced for those unable to perform pull-ups with their full body weight by using rubber bands to partially unload weight as necessary, or by keeping the feet on a box or bench to allow the legs to assist only as much as needed. Weighted pull-ups can also be used to push strength with sets of 1-5 reps using a belt to hang weight plates between the legs.