# Battle Ropes

> A standing double-arm wave with heavy ropes that conditions your shoulders, core and legs.

Page: https://fitnessie.app/exercises/battle-ropes/
Type: Other · Full body
Demo video: https://fitnessie.app/demos/battle-ropes/923fb34e2ea1b93e.mp4

## How to do it

1. Stand with feet about hip width apart and a rope end in each hand, with some slack in the ropes.
2. Soften your knees, lift your chest and brace your core.
3. Swing both ropes up together to just below shoulder height.
4. Slam them back down and keep the waves going down the rope to the anchor.

## Key cues

- Knees slightly bent
- Chest up, spine long
- Hips stay still
- Both arms swing together
- Arms relaxed, waves reach the anchor

## Common mistakes

- Gripping and pulling the ropes tight with no slack
- Swinging the fists above shoulder height
- Standing stiff with locked knees and a slumped chest

## Muscles worked

- Primary: Front delts and side delts
- Secondary: Abs, lower back, upper back, glutes and quads

## Equipment

Battle ropes and anchor point.

## References

- [Healthline: Battle Rope Exercises](https://www.healthline.com/health/fitness/battle-rope-exercises)
- [BarBend: Best Battle Rope Exercises](https://barbend.com/best-battle-rope-exercises/)