Battle Rope Waves: How-to, Tips & More
The Battle Rope Waves is a beginner cardio exercise for your cardiovascular. You do it with battle rope. It is a good fit when your goal is general fitness.
Besides the cardiovascular, it also works your shoulders and abs, so it fits well in a session that trains those muscles together.
Muscles worked
Cardiovascular
Primary
Shoulders
Secondary
Abs
Secondary
How to do the Battle Rope Waves
- Hold one rope end in each hand and stand in a half squat.
- Move your arms up and down one after the other to make waves.
- Keep the waves going all the way to the anchor.
- Keep your core tight and chest up.
Battle Rope Waves tips
- Work in intervals, such as 30 seconds on and 30 seconds off.
Sets and reps
Most lifters do well with 20 to 45 reps per set, and 20 to 45 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Battle rope
Type
Cardio
Battle Rope Waves alternatives
Frequently asked questions
What muscles does the Battle Rope Waves work?
The Battle Rope Waves mainly works your cardiovascular, with help from your shoulders and abs.
How many sets and reps should I do?
A good starting point is 20 to 45 reps per set, and many lifters get the best results between 20 to 45 reps. Use a weight that leaves one or two reps in reserve.
Is the Battle Rope Waves good for beginners?
Yes. The Battle Rope Waves is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Battle Rope Waves?
You need battle rope.
Add Battle Rope Waves to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon