Exercise

Battling Ropes

Also known as: battle ropes, rope waves, heavy rope training

Battling Ropes is a compound exercise for the shoulders. Main target: anterior deltoid and lateral deltoid. Also works: forearm flexors, traps and upper abs. Equipment: other.

EquipmentOther

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Anterior deltoid Lateral deltoid

Secondary

Forearm flexors Traps Upper abs

How to do it

For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.
Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
As you let that arm drop to the starting position, raise the opposite side.
Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.