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Shoulders

Battling Ropes

Battling Ropes (Start)Battling Ropes (End)
LevelBeginnerEquipmentOtherMechanicCompoundForcePush

A conditioning exercise where you whip heavy ropes up and down to challenge your shoulders and arms.

Strength
Primary musclesShoulders
Secondary musclesChestForearms

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked11 %
Effort during a set6.7 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Anchor the rope at its center and hold one end in each hand.
  2. 2Stand with your feet wide, knees bent, and your hips back.

How to perform

  1. 1Whip your arms up and down alternately to create waves in the rope.
  2. 2Keep your core tight and your chest up.
  3. 3Maintain a rhythm for 20 to 30 seconds.
  4. 4Rest and repeat.

Alternatives

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Stretches for Shoulders

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