Battling Ropes

Battling Ropes is a beginner-level compound in the strength category that primarily works the shoulders. It also recruits the chest and forearms. It is performed with other equipment.

How to do it

1. 1For 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. 2Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
3. 3As you let that arm drop to the starting position, raise the opposite side.
4. 4Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.