Bodyweight

Battle Ropes Dual

The Battle Ropes Dual workout focuses on your arms, back, and shoulders, increasing cardio endurance and arm strength. It's known for its intensity and heart rate-boosting ability. Engaging in forceful wave-making helps to enhance power.

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Battle Ropes Dual instructions

Step-by-step instructions

Stand in front of the anchor point of the battle ropes with your feet shoulder-width apart.

Grasp the free ends of the ropes in each hand with a firm grip.

Bend your knees slightly and hold your chest up high while keeping your back straight.

Simultaneously whip both ropes with enough force to create waves that ripple all the way to the anchor point.

Return to your starting position, and repeat the motion for your desired amount of time or reps.

Stand in front of the anchor point of the battle ropes with your feet shoulder-width apart.

Grasp the free ends of the ropes in each hand with a firm grip.

Bend your knees slightly and hold your chest up high while keeping your back straight.

Simultaneously whip both ropes with enough force to create waves that ripple all the way to the anchor point.

Return to your starting position, and repeat the motion for your desired amount of time or reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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