Battle Ropes

Pro Tip

To decrease the difficulty, shorten the ropes by wrapping them around the pole multiple times.

How To

  1. Wrap the battle ropes around a pole, leaving a similar length of rope free on either side.
  2. Squat down and grab one end of the battle ropes with each hand.
  3. While maintaining a straight back and not moving your legs, swing one arm up while you swing the other down.
  4. Continue for the desired duration, breathing regularly.

Primary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Inner Bicep

Inner portion of your bicep.

Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.


Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.


Battle Ropes

Battle ropes come in different sizes. Larger ropes are heavier, harder to grip, and harder to user overall.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment