Battling Ropes
Grab both ends of a heavy anchored rope and snap your arms up to shoulder level one at a time, as fast as you can.
- Difficulty
- Beginner
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 7
Form sequence
01 · starting position
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.
02 · raise · Key step
Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
03 · switch
As you let that arm drop to the starting position, raise the opposite side.
04 · continue
Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.
What's working
3D
- Anterior Deltoid
Primary · 338 exercises
- Lateral Deltoid
Primary · 338 exercises
- Posterior Deltoid
Primary · 338 exercises
- Pectoralis Major
Secondary · 147 exercises
- Wrist & Finger Flexors
Secondary · 119 exercises
- Wrist & Finger Extensors
Secondary · 119 exercises
- Brachioradialis
Secondary · 119 exercises
Open the full 3D atlas →
Alternatives for Anterior Deltoid
