Battle Ropes
Battle Ropes
ShouldersRopeBeginnerCrossFit
Front deltsSide deltsForearmsAbsBicepsTriceps
Primary muscle
Shoulders + arms
Secondary
Core, legs (cardio)
How to do it
Half-squat stance, hold the rope ends. Alternate the arms up and down quickly — make even waves.
Common mistake
Keeping the knees straight; bending at the lower back; holding your breath.
Alternative
Lateral Raise (light, high reps)
Your results
No logs yet. Suggested start: 20 sec, increment 5 s.