Battle rope: how to do it, muscles worked and variations
Waves with heavy ropes for repeated power and conditioning.
- Main muscles
- Deltoid, Rectus abdominis
- Secondary muscles
- Forearm flexors, Triceps brachii
- Equipment
- Battle rope, BOSU balance trainer
- Variations
- 2
All 2 variations
Alternating battle rope waves
Alternating rope waves that combine repeated shoulder, grip, core and leg work in an athletic stance.
Form. Take a stable half-squat, alternate your arms from the shoulders and keep your trunk firm while making clear waves.
Common mistake. Raising your shoulders toward your ears, swaying the lower back, using only your wrists, or losing your posture as you speed up.
Battle rope waves on a BOSU
Alternating battle rope waves from an unstable base, a progression that adds balance to shoulder, grip and trunk endurance.
Form. Master the waves on firm ground first; then use a stable stance on the BOSU, soft knees and waves of an amplitude you can control.
Common mistake. Starting on the BOSU before mastering the floor, locking your knees, shrugging your shoulders, or losing your posture as you tire.
Other exercises for the same muscles
