Battle Ropes
Start
PeakHover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
ShouldersSecondary · 70%
AbsSecondary · 50%
ForearmsSecondary · 50%
Equipment
Battle Ropes
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~54h for the primary movers
Shoulders~54h
Abs~54h
Forearms~40h
Programming notes
Battle Ropes spreads its load across shoulders, abs and forearms without a single dominant mover. Give the primary movers roughly 54 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.
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