Rope exercises

Rope: 20+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What battle ropes and climbing ropes are for

This group covers battle ropes, heavy ropes anchored at the middle that you wave and slam for conditioning, and climbing ropes. Battle ropes give hard upper-body and core conditioning with no impact on the legs; rope climbing builds grip and pulling strength.

Technique and safety

For battle ropes, work in short bursts (20–30 seconds) with a slight squat, a braced core and the movement coming from the shoulders and hips. Learn rope climbing with a foot lock and a mat underneath.

Five to start with

  1. 1
    IntermediateBattle Rope Waves

    The basic alternating wave for conditioning.

  2. 2
    BeginnerBattle Rope Double Wave

    Both arms together, for power.

  3. 3
    IntermediateBattle Rope Slams

    Lifting and slamming the ropes for full-body effort.

  4. 4
    IntermediateRope Climb

    Climbing with the legs helping: grip and pulling strength.

  5. 5
    BeginnerRope Straight-Arm Pulldown

    A lat exercise on the cable with a rope handle.

All 20+ rope exercises