Campus laddering (irregular)




  • Moderate

Muscles Involved

  • Biceps
  • Triceps
  • Lats
  • Shoulders


Remark or addition


  • The idea of uneven laddering is that you move up the board in a non-symmetric fashion moving with the opposite hand for each movement.
  1. Hang  from the bottom rung of the campus board. Your hands should be about shoulder width or slightly less apart.
  2. Striving for  fluid motion, begin laddering hand-over  up the campus board using alternating rungs for your left and right hand. For example start with 1-2-5  then 1-3-5.
  3. Match hands on the top rung, and then descend  by dropping hand by hand down alternating rungs to the bottom position.


Points of attention

  • Try to maintain good form, make sure you don’t jerk your legs and try to keep them in front of your body and straight.
  • Start the exercise with your weakest arm and then switch to your strong arm on the next set. 

Progression Ladder

  • Limit yourself to a total of three sets during your formative workouts. As you gain conditioning, you can do up to ten sets.
  • You can start with 1-2-5 , 1-3-5, 1-4-6....