Battling Ropes
The Battling Ropes is a beginner none (bodyweight) exercise that works the Shoulders, Chest, Forearms, Arms. Follow the steps below or watch the demonstration.
Target musclesShoulders, Chest, Forearms, Arms
EquipmentNone (Bodyweight)
LevelBeginner
How to do the Battling Ropes
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach — not yet individually reviewed by a certified trainer.