ShouldersBeginner
Battle Rope Alternating Waves
Rapidly raising and lowering each arm in turn to send alternating waves down a battle rope. Builds shoulder endurance, grip and conditioning.
Primary muscles
- Front Delts
- Cardiovascular System
Secondary muscles
- Forearm Flexors
- Biceps
- Triceps
- Abs (Rectus Abdominis)
- Quadriceps
- Sets
- 4–6
- Duration
- 20–40 sec
- Rest
- 30–60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.