Napra

Battling Ropes

StrengthBeginner ShouldersChestForearms Battle ropes
Battling Ropes, step 1
1. Quarter squat, torso leaning slightly; hold the rope ends and raise your arms to shoulder height.
Battling Ropes, step 2
2. Slam them down hard so a wave runs along the rope; keep a fast, steady rhythm (both arms together or alternating).

How to do it

  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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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