Battle Ropes

Start

Finish

How to do it

Athletic stance, brace, and drive alternating waves for 20-30 seconds without letting the amplitude die.

Muscles worked

Primary: shoulders · Also works: core, arms

Equipment

Full gym

Common mistakes

• Standing too tall
• Letting the waves fade

Variations

• Double-arm slams
• Rope circles

Can't do this one? Swap it for

• Power / Med-Ball Slam
• Jump Rope

Related exercises

• Standing Overhead Pressshoulders
• Pike Push-Upshoulders
• Dumbbell Lateral Raiseshoulders
• Shoulder Controlled Rotationsshoulders
• Face Pullshoulders
• Cable Lateral Raiseshoulders