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Shoulders Exercise · Rope

Battling Ropes exercise animation

Battling Ropes

Category
Shoulders
Equipment
Rope
Target
Delts

Battle ropes turn shoulder endurance into a full-body conditioning tool — the waves you create demand constant delt and forearm work while the legs and core stabilize a low athletic stance underneath. Unlike most shoulder exercises, there's no eccentric to control, which is why sets here are usually timed rather than counted in reps. It's brutal in short bursts, which makes it a natural finisher or interval-style conditioning piece.

How to Do the Battling Ropes

  1. Take a stance with your feet shoulder-width apart and a slight bend in your knees.
  2. Grip one end of the rope in each hand, palms turned toward one another.
  3. Bring your arms up to shoulder level, allowing a slight bend at the elbows.
  4. Start driving alternating waves through the ropes by quickly raising and dropping each arm in turn.
  5. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Battling Ropes primarily targets the Delts, with Forearms as the primary synergist muscle group, along with the Core.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have rope? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Battling Ropes work?
The Battling Ropes primarily targets the delts, with the forearms and core assisting.
What equipment do I need for the Battling Ropes?
The Battling Ropes is done with a rope.
What's a good alternative to the Battling Ropes?
If you don't have access to a rope, the Left Hook. Boxing targets the same delts using body weight instead.