Alternating Rope Wave

  1. Stand with your feet shoulder-width apart, knees slightly bent, in front of a heavy rope.
  2. Grip the ends of the rope with both hands. Your palms should be facing inward.
  3. Tighten your core to stabilize your spine.
  4. Begin to alternately raise and lower each arm rapidly. The motion should create alternating waves in each of the two ropes.
  5. Keep the waves going consistently for the desired number of repetitions.
Notes

Keep your back straight and your head up throughout the exercise.

Primary Muscles

  • Bicep
  • Forearm - Inner
  • Forearm - Outer
  • Shoulder - Back
  • Shoulder - Front
  • Shoulder - Side
  • Trap

Secondary Muscles

  • Abdominal
  • Chest
  • Tricep

Results

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Date Reps Resis. RPE

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