Exercise library · Shoulders

How to Do Battling Ropes

Step-by-step instructions, muscles worked and workouts that use the battling ropes.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.