Shoulders - Battling Ropes

Shoulders - Battling Ropes
A fairly simple-looking exercise that really works the shoulders and upper body, the battling ropes is a staple of circuit fitness because of the challenging nature of it, and the results you can get from your effort. Main muscle targeted – Deltoids


      • Compound Exercise
      • Main muscle targeted – Deltoids
      • Helper muscles – Triceps, Middle back.

Male | Female


The ropes should be thick, between three and six metres long and anchored firmly to a wall or floor ring. Ideally it should be one rope fed through the ring, with both ends coming back to you. Pick up the ropes and take a position that has your arms extended and some tension on the rope. Start the exercise by lifting one arm up to shoulder level, then simultaneously lower it as you raise the other arm. This should create a nice wave in the rope. Keeping those waves even is a good way to judge the consistency of your movement. Keep this going with a focus on holding your back straight and your head looking forward.

Why it’s good:

Because you need to stabilise the movement and your posture, you use a lot of your body in this exercise.

What to watch out for:

Once you establish a rhythm, it’s easy to slow down as you get tired. Try to push through this and keep the intensity up!

Snapshot: Battling Ropes

Battling Ropes

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