Battling Ropes

A beginner strength exercise for the shoulders, done with a other equipment.

Main muscles: Shoulders
Also works: Chest and Forearms
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the Battling Ropes

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.
Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
As you let that arm drop to the starting position, raise the opposite side.
Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Battling Ropes

Questions

What muscles does the Battling Ropes work?

Mainly the shoulders, with the chest and forearms helping.

Is the Battling Ropes good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Battling Ropes?

Good alternatives that train the shoulders: Sled Overhead Backward Walk, Sled Reverse Flye, Alternating Cable Shoulder Press or Anti-Gravity Press.

How many sets and reps of the Battling Ropes should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).