Fit AND Ripped: Battle Rope Exercises and Workouts

When it comes to battle rope training, a lot of people focus almost entirely on just a couple of exercises, usually the double slam and the wave. While these ARE great movements, they represent a very small selection of the best battle rope exercises.

Armed with nothing but a battle rope, you can train every muscle in your body, build incredible fitness, and get ripped, too, often all at the same time.

That’s not to say that you HAVE to do battle rope training or that it’s the best way to get fit and lean. However, if you are looking for a new way to work out, you could do a lot worse than using battle ropes.

In this article, we reveal the 21 best battle rope exercises and provide you with some battle rope workouts to try.

What Are Battle Ropes, Anyway?

Battle ropes, also known as battling ropes and heavy ropes, are a training tool that was developed in 2006 by strength and conditioning coach John Brookfield (1).

Brookfield quickly introduced his new training system to the special forces, the Cincinnati Bengals NFL team, and the US Olympic wrestling team. Battle ropes have since become popular with CrossFit and are now found in commercial gyms all around the world. They’re also a popular training tool in many amateur and professional sports.

A battle rope is simply a length of thick rope folded in half. The center of the rope is fixed to an anchor or looped around something like a tree, leaving the ends free to be used as handles.

Battle rope workouts are usually anaerobic in nature, and they’re most commonly used for interval training, HIIT, Tabatas, circuits, finishers, and other forms of conditioning. They can be used alone or in conjunction with different types of training equipment or bodyweight exercises.

The thicker and longer the rope, the harder it is to use, and the more demanding your workout will be. Battle ropes come in a range of thicknesses and lengths. However, the most common thicknesses are 25 and 44mm, and standard lengths are 5, 10, and 15 meters.

The 21 Best Battle Rope Exercises

Despite their simplicity, battle ropes are a very versatile and effective training tool. They can be used to achieve many different training goals, including building muscle power, increasing cardiovascular fitness, building work capacity, burning fat, and enhancing joint stability.

While most battle rope exercises involve your entire body, some specifically emphasize particular body parts.

Here are 21 of the best battle rope exercises:

1. Battle rope slam

Target muscles: Deltoids, lats, core

This is arguably the most straightforward battle rope exercise you can do. It’s a lot like doing medicine ball slams, which is an excellent upper body exercise that’s ideal for circuit training.

How to do it:

1. Hold the ends of the rope with a neutral grip, i.e., palms facing inward. Bend your knees slightly and lean forward into an “athletic” stance. Brace your core.
2. Stand up straight and simultaneously raise the ends of the rope up above your head.
3. Slam the ropes down to the floor, bending your knees as you do so. Do not let go!
4. Stand up again and immediately transition into another rep.

2. Battle rope waves

Target muscles: Deltoids, lats, biceps, triceps, core

This is a battle rope go-to exercise and one that a lot of exercisers are already familiar with. However, don’t let its simplicity fool you; this is still an effective and challenging exercise!

How to do it:

1. Hold the ends of the rope with a neutral grip, i.e., palms facing inward.
2. Adopt an “athletic” stance, with your knees slightly bent and leaning slightly forward. Brace your core.
3. Raise one arm and lower the other to create a wave down the rope. Quickly reverse your arm position to keep the wave going.
4. Pump your arms quickly and powerfully for the required number of reps.

You can also do this exercise standing very upright, i.e., a high wave, or in a bent-over position, i.e., a low wave.

3. Battle rope kneeling wave

Target muscles: Deltoids, lats, biceps, triceps, core

Doing the kneeling battle wave removes your legs from the exercise, making it harder to manipulate the ropes. Also, more of the rope will be on the floor, so you’ll have to lift more weight. This is an intense variation best left to experienced exercisers.

How to do it:

1. Kneel down so your thighs are vertical and your knees are bent to 90 degrees. Hold the ends of the rope with a neutral grip, i.e., palms facing inward. Brace your core.
2. Raise one arm and lower the other to create a wave down the ropes. Quickly reverse your arm position to keep the wave going.
3. Pump your arms quickly and powerfully for the required number of reps.
4. You can also do this exercise in a half-kneeling position, i.e., on one knee and one foot.

4. Battle rope seated wave

Target muscles: Deltoids, lats, biceps, triceps, core

This exercise will hammer your abs and deltoids. With absolutely no help coming from your legs, you’ll have to work extra hard to lift and lower the ropes. This exercise is best done using a short rope.

How to do it:

1. Sit on the floor with your legs straight and extended in front of you.
2. Hold the ends of the rope with a neutral grip, i.e., palms facing inward. Brace your core.
3. Raise one arm and lower the other to create a wave down the ropes. Quickly reverse your arm position to keep the wave going.
4. Pump your arms quickly and powerfully for the required number of reps.
5. You can also do this exercise while sitting with your legs crossed, which may be easier if you have poor hamstring flexibility.

5. Battle rope outward circle

Target muscles: Deltoids

This exercise is all about your deltoids. If you want stronger, more muscular, better enduring shoulders, this is the exercise for you.

How to do it:

1. Hold the ends of the rope with a neutral grip, i.e., palms facing inward. Brace your core.
2. Step back, so the last few feet of the rope are off the ground. Extend your arms in front of you.
3. Make large outward circles with your arms. Continue until your shoulders burn so much that you can no longer keep your arms up!
4. You can also do this exercise while making inward circles.

6. Battle rope front raises

Target muscles: Deltoids

While most battle rope exercises are performed explosively, some are done at a more sedate pace, like regular strength training exercises. Battle rope front raises are very similar to standard dumbbell front raises.

How to do it:

1. Hold the ends of the rope with an overhand grip, i.e., palms facing downward.
2. Step back, so the last few feet of the rope are off the ground. Extend your arms in front of you. Brace your core.
3. Raise your arms up to eye level and then lower them again. Repeat for the required number of reps.
4. You can also do this exercise by using an alternating arm action.

7. Battle rope overhead press

Target muscles: Deltoids, trapezius, triceps  

The battle rope overhead press is a challenging deltoid, trapezius, and triceps exercise. Unlike regular overhead presses, you don’t just push up with this move but also backward, which increases deltoid and upper trap activation.

How to do it:

1. Hold the ends of the ropes with a reverse grip, i.e., your thumbs nearest the end. Hold the ropes at shoulder level, your thumbs pointing behind you. Brace your core.
2. Press the ropes up and back to full arm extension.
3. Lower your hands back to your shoulders and repeat.

8. Battle rope lateral raise

Target muscles: Deltoids, upper trapezius  

This battle rope shoulder exercise targets your medial or side deltoids, which give your shoulders their width. In addition, they give your upper traps a good workout. If you want to “get yoked,” this exercise could help.

How to do it:

1. Hold the ends of the rope with a neutral grip, i.e., palms facing inward.
2. Stand with your arms by your sides. Step back to tension the rope. Brace your core.
3. Raise your arms out and up to shoulder level.
4. Whip your arms back down to your sides and repeat.

9. Battle rope whip fly

Target muscles: Deltoids and pectoralis major

This chest and shoulder exercise will leave your entire upper body feeling pumped! The battle rope whip fly is a great finisher for your chest workout.

How to do it:

1. Hold the ends of the rope with a neutral grip, i.e., palms facing inward.
2. Step back, so the last few feet of the rope are off the ground. Extend your arms in front of you. Brace your core.
3. Open your arms and then whip them back together, keeping your arms roughly chest height throughout.
4. Continue for the desired number of reps.

10. Battle rope side to side

Target muscles: Obliques, deltoids

This exercise involves a lateral movement and will improve your ability to move side to side, which is a vital skill in most sports. It’s also a great alternative to more traditional oblique exercises such as twisting crunches and cable wood chops.

How to do it:

1. Hold the ends of the rope with a neutral grip, i.e., palms facing inward. Extend your arms in front of you but do not lock your elbows.
2. Adopt an “athletic” stance, with your knees slightly bent and leaning slightly forward. Brace your core.
3. Rotate your body 30-45 degrees to the left and then to the right to create a lateral wave in the rope.
4. Turn your feet and knees as you turn your upper body to make this a full-body exercise.

11. Battle rope wave and kneeling get up

Target muscles: Deltoids, lats, biceps, triceps, core, quadriceps, hamstrings, gluteus maximus

This exercise will build fitness, endurance, and coordination at the same time. It’s an excellent exercise for athletes and anyone looking to develop real functional fitness.

How to do it:

1. Hold the ends of the rope with a neutral grip, i.e., palms facing inward.
2. Adopt an “athletic” stance, with your knees slightly bent and leaning slightly forward. Brace your core.
3. Raise one arm and lower the other to create a wave down the ropes. Quickly reverse your arm position to keep the wave going.
4. Pump your arms quickly and powerfully for the required number of reps.
5. While keeping the wave going, transition from standing down to a kneeling position and then stand up again.
6. Continue both movements for the required duration.

12. Battle rope Russian twist

Target muscles: Rectus abdominis, obliques, deltoids

While this exercise has nothing in particular to do with Russia, it IS an excellent core and oblique exercise. And, like almost every other battle rope exercise, it also works your deltoids.

How to do it:

1. Sit on the floor with your legs bent and feet a few inches off the floor. Brace your core.
2. Hold the ends of the rope with an overhand grip, i.e., palms facing downward.
3. Raise both arms and bring the ends of the rope down on the outside of your left hip. Turn your shoulders and waist to fully engage your obliques.
4. Raise them again and bring your arms down on the right side of your hips.
5. Continue alternating sides for the duration of your set.
6. You can also do this exercise with your feet on the floor, which is somewhat less demanding.

13. Battle ropes wave and squat jump  

Target muscles: Deltoids, lats, biceps, triceps, core, quadriceps, hamstrings, gluteus maximus

This exercise will leave your heart pounding, your lungs heaving and your legs burning! If you want to get ripped with battle ropes, this is the exercise to do it.

How to do it:

1. Hold the ends of the rope with a neutral grip, i.e., palms facing inward.
2. Adopt an “athletic” stance, with your knees slightly bent and leaning slightly forward. Brace your core.
3. Raise one arm and lower the other to create a wave down the ropes. Quickly reverse your arm position to keep the wave going.
4. Maintaining the wave, bend your knees and jump up into the air.
5. Land on slightly bent knees and repeat.
6. If you find coordinating your waves and jumps difficult, try doing four waves and one jump. While not quite as effective, this is a much more straightforward movement.

14. Battle ropes wave and lateral lunge

Target muscles: Deltoids, lats, biceps, triceps, core, quadriceps, hamstrings, gluteus maximus, abductors, adductors

This is another superb full-body battle rope exercise. It’s also a good hip mobilizer and lower body flexibility exercise. This one will quickly elevate your heart and breathing rate, burning calories by the dozen.

How to do it:

1. Hold the ends of the rope with a neutral grip, i.e., palms facing inward.
2. Stand with your feet about 1.5 shoulder-widths apart. Brace your abs.
3. Raise one arm and lower the other to create a wave down the ropes. Quickly reverse your arm position to keep the wave going.
4. Pump your arms quickly and powerfully for the required number of reps.
5. Straighten one leg and shift your weight over onto the other leg while maintaining the wave action.
6. Lunge over onto the other leg.
7. Continue lunging from side to side as you make waves with the rope.
8. You can also do this exercise with a two-handed slamming action instead of a wave.

15. Battle rope jumping jacks

Target muscles: Deltoids, lats, biceps, triceps, core, quadriceps, hamstrings, gluteus maximus

Jumping jacks are an effective conditioning exercise made more so with the addition of battle ropes. Use it to burn calories and build fitness without resorting to running, rowing, cycling, etc.

How to do it:

1. Hold the ends of the rope with a neutral grip, i.e., palms facing inward.
2. Stand with your arms by your sides and feet together. Step back to tension the rope. Brace your core.
3. Jump your feet out to shoulder-width apart and raise your arms up to shoulder level.
4. Bring your arms down, jump your feet back in, and repeat.

16. Battle rope front plank waves

Target muscles: Rectus abdominis, obliques, deltoids

The plank is a good core exercise, but if you can do more than 60-seconds, it’s probably not challenging enough to provide many benefits. Using a battle rope makes the plank much more demanding and, therefore, more effective.

How to do it:

1. Adopt the push-up position, i.e., legs, body, and arms straight, core braced, and weight on your hands and feet only. Hold an end of your battle rope in one hand.
2. Maintain your plank while making small waves in the rope.
3. On completion of your set, rest a moment and then swap arms.

17. Battle rope slamming burpees

Target muscles: Deltoids, lats, biceps, triceps, core, quadriceps, hamstrings, gluteus maximus

Bodyweight conditioning exercises don’t come much better than the humble burpee. It’s the exercise everyone loves to hate! Adding a battle rope slam to the already fiendish burpee makes this intense exercise even more challenging.

How to do it:

1. Hold the ends of the rope with a neutral grip, i.e., palms facing inward. Bend your knees slightly and lean forward into an “athletic” stance. Brace your core.
2. Stand up straight and simultaneously raise the ends of the rope up above your head.
3. Slam the ropes down to the floor, bending your knees as you do so.
4. Release the rope, drop to the floor, and do a push-up.
5. Jump your feet back up to your hands, re-grab the ropes, and stand up.
6. Do another slam and repeat.
7. Feel free to omit the push-up if you want to focus more on your legs.

18. Battle rope thrusters

Target muscles: Deltoids, lats, biceps, triceps, core, quadriceps, hamstrings, gluteus maximus

Thrusters combine squats with overhead presses to provide a very time-efficient full-body workout. They’re typically done with a barbell or dumbbells, but you can also do this functional exercise with battle ropes.

How to do it:

1. Stand with your feet around shoulder-width apart.
2. Hold the ends of the ropes with a reverse grip, i.e., your thumbs nearest the end. Raise the ropes to shoulder level, your thumbs pointing behind you. Brace your core.
3. Squat down until your thighs are roughly parallel to the floor.
4. Stand up and then drive your arms overhead.
5. Lower your hands back to your shoulders and repeat.

19. Battle rope hand-over-hand row

Target muscles: Latissimus dorsi, biceps, trapezius

Battle ropes are mainly used while anchored to something secure, such as a pillar or tree. However, they can also be used without an anchor and tied to something heavy but moveable, e.g., an old SUV tire, kettlebell, or a sandbag. In this way, they can be used for pulling exercises like hand-over-hand rows for your upper back and biceps.

How to do it:

1. Attach one end of your battle rope to your weighted object. Lay the rope on the floor and stand at the other end.
2. In an athletic stance, grip the end of the rope with an underhand, overhead, or neutral grip.
3. Using a hand-over-hand action, pull the weighted object toward you. Take care not to round your lower back.
4. Continue until your object is at your feet.
5. You can also d this exercise in a seated position.

20. Battle rope wave and reverse lunge  

Target muscles: Deltoids, lats, biceps, triceps, core, quadriceps, hamstrings, gluteus maximus

Reverse lunges are an excellent lower body exercise that is also very knee-friendly. Combining it with battle rope waves will help develop your upper body and core. Expect to feel this one in your glutes tomorrow!

How to do it:

1. Hold the ends of the rope with a neutral grip, i.e., palms facing inward.
2. Stand with your feet together and brace your abs.
3. Raise one arm and lower the other to create a wave down the ropes. Quickly reverse your arm position to keep the wave going.
4. Maintaining the wave, step back with one leg, bend your knees, and descend into a deep lunge.
5. Push off your rear leg, bring your feet back together, and repeat on the opposite side.
6. Continue alternating legs and pumping your arms for the duration of your set.

21. Battle rope stagecoach slam

Target muscles: Deltoids, lats, core

This exercise is very similar to regular battle rope slams, but you use a reverse grip instead of the more usual parallel or overhand grip. Imagine you are riding a stagecoach and trying to encourage your team of horses to go faster – that’s the movement you need to do for this exercise.

How to do it:

1. Hold the ends of the rope with an underhand grip, i.e., palms facing upward. Bend your knees slightly and lean forward into an “athletic” stance. Brace your core.
2. Raise your hands about 12-18 inches and then quickly lower them again to create waves in the rope.
3. Continue for the prescribed duration.

Related: Best Battle Rope Alternatives.

Battle Rope Workouts

While there is nothing wrong with just doing a few battle rope exercises from time to time, you’ll undoubtedly get better results if you follow a more regular, structured plan. To save you from having to write your own, here are four of our favorite battle rope workouts!

1. Battle rope Tabata slams and waves

Tabata intervals were invented by Japanese sports scientist Dr. Izumi Tabata. While this workout only lasts four minutes, it could be the most challenging four minutes of your life! Each interval lasts just 20 seconds, but with only ten seconds of rest between each one, your muscles will soon tire and begin to burn!

• 20-seconds battle rope slams
• 10-seconds rest
• 20-seconds battle rope waves
• 10-seconds rest
• 20-seconds battle rope slams
• 10-seconds rest
• 20-seconds battle rope waves
• 10-seconds rest
• 20-seconds battle rope slams
• 10-seconds rest
• 20-seconds battle rope waves
• 10-seconds rest
• 20-seconds battle rope slams
• 10-seconds rest
• 20-seconds battle rope waves
• 10-seconds rest

2. Battle rope core blaster

Core training can be boring and take up an inordinate amount of your training time. This short, sharp, and intense workout will burn fat as you sculpt your abs.

1. Battle rope plank x 30-seconds (left side)
2. Battle rope Russian twist x 30-seconds
3. Battle rope plank x 30-seconds (right side)
4. Battle rope side to side x 30 seconds
5. Battle rope slams 30-seconds
6. Rest one minute and repeat for three sets

3. Battle rope legs, legs, legs!

Condition your lower body and build unstoppable fitness with this battle rope leg conditioning workout.

Do three sets of each of the following exercises. Work for 40 seconds, and then rest for 80 seconds, so you end up doing one set every two minutes.

1. Battle rope wave and jump squat
2. Battle rope wave and reverse lunge
3. Battle rope slam and lateral lunge
4. Battle rope slamming burpees
5. Battle rope jumping jacks

4. Battle rope upper body blitz

Forget lifting weights; you can develop good upper body conditioning with battle ropes. This workout works all your major upper body muscles. Do three sets of each of the following exercises. Work for 40 seconds, and then rest for 80 seconds, so you end up doing one set per two minutes.

1. Battle rope whip fly
2. Battle rope lateral raise
3. Battle rope front raise
4. Battle rope thruster
5. Battle rope hand over hand row

Battle Rope – Wrapping Up

Don’t limit yourself to just a couple of battle rope exercises or the occasional HIIT battle rope workout. Battle ropes are such an effective and versatile training tool that they deserve to play a bigger part in your workouts.

Battle ropes are ideal for home and garage gyms. You can use them to achieve almost any fitness goal, including fat burning, building fitness, or hypertrophy. They last for years and require no maintenance, so they are an excellent investment, too.

Try these exercises and workouts to experience the power of battle ropes for yourself!

References:

1. Dragon Door.com: Why Battling Ropes? Original Creator Answers All Questions. Interview with John Brookfield.

---