Battling Ropes
How to do the Battling Ropes
- 1
For 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
Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
- 3
As you let that arm drop to the starting position, raise the opposite side.
- 4
Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.
How to program the Battling Ropes
Sets and reps
As a compound movement, the Battling Ropes responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Battling Ropes is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Battling Ropes into a plan
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Frequently asked questions
What muscles does the Battling Ropes work?
The Battling Ropes primarily targets the Shoulders. It also recruits the Chest, Forearms as supporting muscles.
What equipment do I need for the Battling Ropes?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Battling Ropes should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
