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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Battle Rope Double Waves
ShouldersBeginner

Battle Rope Double Waves

Moving both arms up and down together to create simultaneous waves in a battle rope. Emphasises the shoulders and requires strong core bracing.

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Primary muscles

  • Front Delts
  • Cardiovascular System

Secondary muscles

  • Lats (Latissimus Dorsi)
  • Forearm Flexors
  • Abs (Rectus Abdominis)
  • Quadriceps
Sets
4–6
Duration
20–40 sec
Rest
30–60s

How to perform

Battle Rope Double Waves movement

Main muscles working (thicker lines)

Starting position

Hold one rope end in each hand in an athletic half squat, rope slack removed.

  1. 1

    Brace your core and keep your chest up.

  2. 2

    Raise both arms to about shoulder height together.

  3. 3

    Drive both arms down together to send twin waves to the anchor.

  4. 4

    Repeat rapidly for the set time.

Breathing: Exhale with each downward drive.

Coaching tips

  • Arms move together

  • Use the hips

  • Chest up

Common mistakes

  • Lifting the arms too high overhead

  • Bending forward at the waist

  • Letting the waves die out halfway

Safety notes

  • Keep the shoulders down and away from the ears to reduce neck strain.

Details

Body parts
Shoulders · Upper Body · Core
Equipment
Battle Rope
Movement
Conditioning
Exercise type
Conditioning
Training goals
Conditioning · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Battle Rope Alternating WavesBeginner→

Similar Exercises

  • Battle Rope SlamsIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.