FULL BODY · CARDIO
Battle Rope Waves
A rope conditioning drill using repeated arm movements to create waves.
Primary musclesShoulders, Arms
Secondary musclesCore, Legs
EquipmentBattle ropes
DifficultyBeginner · Conditioning
How to perform
- Take a stable athletic stance and hold the rope ends.
- Alternate the arms rhythmically to create consistent waves.
- Keep the trunk braced and pace the effort to the interval.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the shoulders as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
Prefer seeing the movement? These YouTube references open in a new tab so you can watch without leaving Gym Log.
Using this exercise?
Add the exercise name to your notebook. You can then type your sets, reps, weight and notes however you like.
Want to log it manually?
Gym Log is a notebook first. You can simply open your workout and type the exercise, sets, reps, weight and notes yourself.