In-Out Rope Wave
- Stand with your feet shoulder-width apart, facing the anchor point of the battle rope.
- Hold one end of the rope in each hand, arms extended in front of you at about waist height.
- Begin with a slight bend in your knees, a straight back, and a tight core.
- Simultaneously move your arms outward to your sides, creating outward waves with each side of the rope.
- Quickly reverse the movement by bringing your arms back toward each other, creating inward waves.
- Keep your arms moving in and out quickly, maintaining the rhythm to continuously send waves down the rope.
- Ensure your movements are controlled and focused, utilizing your arm, shoulder, and core muscles.
- Continue the in-out motion for the desired duration or number of repetitions.
Primary Muscles
- Bicep
- Forearm - Inner
- Forearm - Outer
- Shoulder - Back
- Shoulder - Front
- Shoulder - Side
- Trap
Secondary Muscles
- Abdominal
- Chest
- Tricep
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