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Shoulders · Rope · Intermediate

How to do Battling Ropes

Battling ropes is a dynamic exercise that targets the deltoids while also engaging the forearms and core. It involves making rapid, alternating waves with heavy ropes, providing both a strength and cardiovascular challenge.

Battling Ropes demonstration
Primary muscle
Shoulders
Also works
Forearms and Core
Equipment
Rope
Level
Intermediate
Category
Shoulders

How to do Battling Ropes, step by step

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold one end of the rope in each hand, with your palms facing each other.
  3. Raise your arms to shoulder height, keeping your elbows slightly bent.
  4. Begin making alternating waves with the ropes by rapidly raising and lowering each arm.
  5. Continue for the desired duration or number of repetitions.

Muscles worked

Battling Ropes works your shoulders as the main mover, with help from your forearms and core.

Track Battling Ropes in SPLYT

Battling Ropes is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More shoulder exercises

All 151 shoulder exercises →