See the below image for the Battle rope exercises diagram. Battle rope workout. 1 1 – Alternating waves. A classic battle rope move that mainly works your upper body. Lift one arm up and then the other to create waves down the rope. 2 2 – In and out waves. 3 3 – Two-handed waves. 4 4 – Clockwise swings. 5 5 – Counter-clockwise swings. More items
They can also be done with dual/double waves (rather than alternating, the arms/ropes are moving in sync with each other). Two other exercise examples that we love to do with battle ropes are Battle Rope Burpee Power Slams and Battle Rope Skier Jack Waves.
The Battle Rope Crunch On your back, direct your arms up over your shoulders – stabilize – then crunch. Even though you’re crunching, try to maintain some length in your spine as you compress your top rib down. Hollow out your abdomen and pull the belly button down to the ground with intensity. 3 sets, 30 reps each. 2. V-Sit Arm Pumps