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Shoulders · Other

Battling Ropes

A compound movement that trains your shoulders. Your chest and forearms help out.

Battling Ropes, starting positionBattling Ropes, end position

Muscles you'll work

Battling Ropes muscles worked, front viewBattling Ropes muscles worked, back view
ShouldersPrimaryChest · ForearmsSecondary

How to do it

  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.

More shoulder exercises

Front Plate RaiseFront Raise (Suspension)Overhead Plate RaiseArnold Press (Dumbbell)
EquipmentOther
TypeCompound
Push or pullPush
LevelBeginner

Log this lift and watch it climb

Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.

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