Battling Ropes

How to do the Battling Ropes

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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	chest, forearms
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Iron Cross Dumbbell Shoulder Press - With Bands Resistance Bands Arnold Dumbbell Press Dumbbell Cuban Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell

Harder than the Battling Ropes

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Battling Ropes with

Opposing lats and middle back work — alternate sets without extra rest.

Band Assisted Pull-Up lats Inverted Row with Straps middle back Sled Row middle back Suspended Row middle back

Common questions

What muscles does the Battling Ropes work?

The Battling Ropes primarily works the shoulders, with the chest and forearms as secondary movers. Barbell Incline Shoulder Raise, Barbell Shoulder Press, and Iron Cross train the same muscle, across 9 equipment types.

What equipment do you need for the Battling Ropes?

The Right Equipment. Without the right equipment, Handstand Push-Ups, Iron Cross, and Shoulder Press - With Bands train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Battling Ropes suitable for beginners?

Yes, the Battling Ropes is rated beginner. Push Press, Clean and Jerk, and Circus Bell are the progressions from here.

Where should the Battling Ropes go in a workout?

Early — the Battling Ropes is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Band Assisted Pull-Up and Inverted Row with Straps later.

Similar exercises

Barbell Incline Shoulder Raise Barbell Barbell Shoulder Press Barbell Iron Cross Dumbbell Landmine Linear Jammer Barbell Single-Arm Linear Jammer Barbell Alternating Cable Shoulder Press Cable Machine