Battle Ropes
Muscles worked: .
How to do it
- For this exercise you will need a heavy rope anchored at its center 15-20 feet away.
- Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
- As you let that arm drop to the starting position, raise the opposite side.
- Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Big waves, athletic stance
- Brutal in 30-second bursts
Logging it
Logged as minutes with a built-in stopwatch. Cardio pays cadence and streak progress, not records.
Track the battle ropes properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.