Battling Ropes

Expert Advice

Maintain a stable, athletic stance and engage your core throughout the exercise to maximize power and efficiency.

Stand with your feet shoulder-width apart, knees slightly bent.
Grasp one end of the rope in each hand, arms extended in front of you.
Begin to alternately raise and lower each arm explosively, creating waves in the ropes.
Keep your movements controlled and rhythmic, and continue for the desired time or reps.

Primary

Shoulders20%

Triceps15%

Biceps15%

Chest15%

Lats15%

Secondary

Forearms10%

Traps10%

Equipment

Rope

Exercise Type

Strength