Full body exercise
Alternating Battle Rope
Waves with both ends of a heavy rope in a half squat. Intense intervals for your whole body.
- Primary muscleFull body
- Also worksShoulders
- EquipmentOther
- TypeCompound
- MovementFull body
- LevelBeginner
- Full body
- Shoulders
- Other
How to do the Alternating Battle Rope
4 steps, in the order you do them.
- Grab one end of the rope in each hand and step back until it's just slightly slack.
- Lower into a half squat with your chest up.
- Raise and lower your arms alternately and fast to create waves.
- Keep the waves even for the set time.
Muscles worked
Alternatives to the Alternating Battle Rope
They work the whole body with other equipment, including options for training at home.
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Frequently asked questions
What muscles does the Alternating Battle Rope work?
The Alternating Battle Rope works mainly the whole body. It also works the shoulders and the core.