5 Beginner-Friendly Battle Rope Exercises to Build Muscle

There are a number of new and innovative ways to exercise these days. In recent years, people have been flocking to gyms that use everyday objects, like tires, sandbags, and ropes, as exercise equipment. In fact, you can get a full-body cardio and strength-training workout just by swinging around a set of heavy ropes. Ropes used for this kind of exercise are called battle ropes. Battle rope exercises might look intimidating at first, but there are numerous beginner-friendly moves to help you get started.

What are battle ropes?

Battle ropes –– or battling ropes as they're sometimes called –– are typically 1.5 to 2 inches thick and 30 to 50 feet long. The ends of the rope are wrapped to prevent fraying and provide a comfortable grip. 

Typically, battle ropes are anchored to the floor or a post. You may have seen them in the corner of your local gym. If you want to use battle ropes at home and don't have an anchor, you can get creative by wrapping them around the handle of a very heavy weight or kettlebell. Or, if you're exercising outdoors, you can wrap them around a tree.

What are the best battle rope exercises for beginners? 

Battle rope exercises involve holding the ends of the ropes and lifting and lowering them to create a wave-like motion. Moves range in difficulty from beginner to advanced. But advanced exercises require a solid foundation of basic skills. So start with these simple battle rope exercises and master the technique before adding more challenging variations.

1. Single-arm waves 

1. Stand with your feet shoulder-width apart, with your knees slightly bent. Keep your back straight and lean your torso forward slightly.

2. Take one end of the rope in your right hand, holding it at waist level with a handshake grip. Make sure there is slack in the rope. 

3. Engage your core and lift the rope until your hand reaches shoulder height. Then lower your arm until your hand is at waist height. 

4. Repeat the single-arm wave, moving the rope up and down, for 30 seconds. Then switch sides. 

2. Double-arm waves 

1. Stand with your feet hip-width apart and your knees slightly bent. Lean your torso forward a bit, keeping your back straight. 

2. Grasp the rope ends, one in each hand, with a handshake grip. Hold both ropes at waist level, making sure there is slack in the ropes. 

3. Engage your core and lift both ropes to shoulder height. Then, lower the ropes back to waist level. 

4. Repeat this up-down motion for 30 seconds, moving the two ropes in unison. 

3. Double-arm alternating waves

1. Start in the same stance you used for single- and double-arm waves, with your back straight, knees slightly bent, and feet hip-width apart. 

2. Grab a rope end in each hand with an overhand grip, holding the ropes at your waist. Make sure there is slack in the ropes. 

3. Engage your core and lift your right arm, bringing the rope to shoulder level. 

4. Lower your right arm to the starting position while lifting your left arm to shoulder level. 

5. Continue alternating between your left and right arms, moving the ropes in opposite directions, for 30 seconds. 

4. Double-arm rope slams 

1. Begin in the same stance, with a rope end in each hand, held at waist level. Make sure there is slack in the ropes. 

2. Engage your core and raise both arms, lifting the ropes above your shoulders. 

3. Bring both arms down forcefully, so the ropes slam to the ground. Repeat this motion for 30 seconds. 

5. Double-arm circles

1. Stand with your feet hip-width apart, your knees slightly bent, and your torso leaning slightly forward. 

2. Keep your back straight as you hold a rope in each hand. Position your hands at mid-abdomen height. Make sure there is slack in the ropes. 

3. Engage your core and move the ropes slightly up and outward, then down and inward to create a circular motion.

4. Repeat this motion in a fluid manner for 30 seconds. You can also switch directions to make inward circles.

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What are the benefits of battle rope exercises? 

If you want to add fun and variety to your workouts, battle ropes might be just what you need. You'll reap plenty of health and fitness benefits in the process. 

Full-body workout 

You might assume that battle rope exercises only work the upper body. But by using various battle rope techniques, you can engage muscles in your upper and lower body and in your core. An American Council on Exercise study found that battle rope exercises significantly activated muscles in the upper back, shoulders, forearms, abdominals, buttocks, and thighs. For your muscles to get stronger, they must contract at a certain intensity while exercising. Researchers found that all eight muscle groups considerably exceeded this benchmark when doing various battle rope exercises.

Increased calorie burn

Battle rope exercises are challenging, which makes them a great option for high-intensity interval training (HIIT). During HIIT workouts, you alternate between vigorous exercise and recovery periods. Research has shown that HIIT allows you to burn more calories in a shorter amount of time than steady-state cardio exercise like jogging. 

Better cardiorespiratory fitness

Numerous studies have examined the benefits of HIIT training for cardiorespiratory fitness. According to Penn Medicine, HIIT may be better than steady-state exercise at improving cardiorespiratory fitness, or the ability of your heart and lungs to deliver oxygen to the rest of your body. A 2015 study looked at a HIIT workout that used battle rope exercises. The results showed that a 10-minute battle rope workout in which 15-second intervals of exercise alternated with 45 seconds of rest elevated heart rates and energy expenditure enough to improve cardiorespiratory fitness. 

Improved athletic performance

Battle rope training may provide additional benefits to athletes. A 2018 study found that 8 weeks of battle rope training improved physical fitness in collegiate basketball players more than 8 weeks of aerobic endurance training. Battle rope training improved the players’ cardiovascular endurance, upper- and lower-body power, core muscle endurance, and shooting accuracy. 

Tips to help you get started with battle rope exercises

Follow these safety tips to reap the benefits of battle rope exercises. You can also work with a personal trainer for more guidance. 

• Choose the right rope. The thicker and longer the rope, the heavier it is. So beginners should use shorter, thinner battle ropes, as they will be easier to handle. 

• Take it slow. There's no need to whip the ropes around like you see in expert videos. Go at your own pace, moving slowly, then add speed as you improve your form and fitness. Only do battle rope exercises for a short time at first. When you learn a new exercise you can expect some soreness in the following days. Overdoing it can make it worse or cause injury. 

• Focus on your form. Prioritize learning the right exercise technique before adding speed and power. Poor form can lead to injury. 

• Keep your core engaged. Your core helps stabilize your body. Keeping your core muscles engaged can give you more power and protect your back.

• Remember to breathe. It's common to hold your breath without realizing it when you're learning a new exercise. Your body needs a steady flow of oxygen to fuel your workouts. Focus on taking regular, even breaths into and out of your belly. 

• Add in variety. New battle rope exercises will challenge new muscle groups and lead to better overall fitness. Once you've mastered the basics, learn new moves every once in a while. 

• Don't give up. Battle rope exercises aren't easy and are a totally new movement for most people. Try battle ropes several times before you decide if they’re right for you. 

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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