Start
End
ShouldersBeginnerBodyweight
Battling Ropes
Battling Ropes
Target Muscles
Shoulders, ShouldersChest, ChestForearms, Forearms
Blue = primary · Gray = secondary
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 1
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.
- 2
Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
- 3
As you let that arm drop to the starting position, raise the opposite side.
- 4
Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.
Important tips
Keep your back straight.
Control the movement.
