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How to Do Battle Rope Alternating Waves — Form, Muscles & Tips

Learn how to do the Battle Rope Alternating Waves: step-by-step form, muscles worked, other setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Stand facing the anchor point of the battle ropes, feet shoulder-width apart.
  2. Hold one rope in each hand.
  3. Alternate raising and lowering each arm rapidly to create waves.
  4. Keep a slight bend in your knees and your core engaged.
  5. Continue for the desired duration.