Battling ropes
Battling ropes is a high-intensity exercise that involves swinging heavy ropes in various patterns to build strength, endurance, and cardiovascular fitness. It primarily targets the deltoids but also engages the biceps, triceps, forearms, core, and upper back.
At a glance
- Area
- Shoulders
- Main muscle
- Delts
- Secondary muscles
- Biceps, Triceps, Forearms, Upper back
- Equipment
- Rope
- Level
- Intermediate
Form tips
- Maintain a firm grip on the ropes.
- Keep your core engaged throughout the exercise.
- Use your whole body to generate power, not just your arms.
- Start with shorter intervals and gradually increase duration.
What to watch out for
- shoulder injuries
- elbow injuries
- wrist injuries
- cardiovascular conditions
Also known as
Corde ondulatorie, battle ropes, rope slams, rope exercises, conditioning ropes, HIIT ropes