TETSUBattling Ropes
The Battling Ropes are rope exercises for the shoulders that primarily target the delts, with the forearms and core assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to do the Battling Ropes
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold one end of the rope in each hand, with your palms facing each other.
- Raise your arms to shoulder height, keeping your elbows slightly bent.
- Begin making alternating waves with the ropes by rapidly raising and lowering each arm.
- Continue for the desired duration or number of repetitions.
Common questions
What muscles do the Battling Ropes work?
The Battling Ropes primarily target the delts. The forearms and core work as supporting muscles.
What equipment do I need for the Battling Ropes?
You need a set of battle ropes to perform the Battling Ropes.
How many sets and reps of the Battling Ropes should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Battling Ropes works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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