How to do the Battling Ropes
Battling Ropes is a beginner multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using rope, it falls under the strength category. Secondary muscles engaged include Forearms and Core.
Battling Ropes demonstration · © GymiaFit
Battling Ropes at a glance
- Primary muscles
- Delts
- Secondary muscles
- Forearms, Core
- Equipment
- Rope
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Battling Ropes step by step
- 1Stand with your feet shoulder-width apart and knees slightly bent.
- 2Hold one end of the rope in each hand, with your palms facing each other.
- 3Raise your arms to shoulder height, keeping your elbows slightly bent.
- 4Begin making alternating waves with the ropes by rapidly raising and lowering each arm.
- 5Continue for the desired duration or number of repetitions.
Battling Ropes — questions
What muscles does the Battling Ropes work?
The Battling Ropes primarily targets the Delts. It also recruits the Forearms, Core as secondary movers.
What equipment do I need for the Battling Ropes?
You need rope. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Battling Ropes suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Battling Ropes?
Band Shoulder Press, Band Twisting Overhead Press, Dumbbell Iron Cross train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Battling Ropes demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.