Battle ropes offer a full body strength and cardio workout. They’re perfect for targeting your core and upper body, since those are the primary muscles used in battle rope training
Battle ropes are valuable for someone looking to build muscle (or simply change up their routines) without turning to ultra-heavy weights. Because ropes create forces and tension from angles that are harder to achieve with basic weight training.
Wave: Probably the most common battle rope swing, the standard wave is a great way to focus on your biceps. Tuck your elbows into your sides and alternate pumping your arms up and down, creating alternate waves in the rope. When you’re ready to step up the difficulty, switch to a double wave, where your arms move in tandem.
Slam: Lift both ends of the rope overhead, and then slam the rope down with full force onto the ground. Make sure to maintain good posture. This move engages your shoulders, arms, back, and core, especially your abs.
Circles: Move each arm in independent circles in front of you. You can rotate each arm outward (left counterclockwise, right clockwise) or inward (left clockwise, right counterclockwise). It’s a great way to focus on your shoulders. You can also hold both hands together and make a single circle with both ends of the rope—start moving clockwise, and then switch to counterclockwise halfway through the set.
Flyes: Squat low and whip each end of the rope in tandem, as if you’re flapping your arms like wings. Keep your elbow bent only slightly. It’s a seriously challenging workout for your whole back.
Grappler Throws: Keeping both your feet grounded, pivot your torso from side to side. During each pivot, flip the ropes over as if you were throwing them to the floor on the side you’re pivoting toward.