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Cardio ยท Locomotion

Battle Ropes

A compound locomotion exercise for the front delts, done with an other. It also works the forearms and abs.

Other Compound Time Also called: battle rope waves

Muscles worked

Primary

Front delts

Do most of the work.

Secondary

Forearms and Abs

Help during each rep.

  • Front deltsFront of the shouldersPrimary
  • ForearmsGrip and wristsSecondary
  • AbsFront of the trunkSecondary

How to do it

  1. Set up. Check the equipment is secure and start light.
  2. Stay tall and relaxed.
  3. Steady, even pace you can hold.
  4. Breathe rhythmically.
  5. Work for time. Pick a pace you can keep for the whole interval and log the time when you finish.

Common mistakes

  • Starting too fast. Warm up at an easy pace before you push.
  • Holding the breath. Breathe in a steady rhythm.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.