Platesmith

Battle Ropes

A compound exercise for the deltoids and rectus abdominis.

  • Cardio
  • Other
  • Compound

All exercises

Log it in Platesmith. The app shows last time's numbers on every set of Battle Ropes, times your rest and tells you when to add weight. Free, with no ads.

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Muscles worked

MainDeltoids, Rectus abdominis
AlsoForearm flexors, Latissimus dorsi, Legs

Setup

Intervals work best: 20-30s hard, equal rest; wave quality is the intensity gauge.

How to do it well

  • Athletic stance, slight squat
  • Whip alternating or double waves from the shoulders
  • Keep the waves reaching the anchor

Common mistakes

  • Standing bolt upright and arm-flicking
  • Dying pace after five seconds. Pace the interval

Free programs with Battle Ropes

Similar exercises

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.