Battle-Rope Seated
Sculpt a powerful upper body from the floor! Seated battle ropes build strength and cardio in a low-impact, core-engaging workout.
The Battle-Rope Seated mainly works the back and core, with help from the traps and biceps. You'll need: battle ropes.
Required Equipment
Battle-Rope Seated Muscles Worked
Primary
Lats (latissimus dorsi); Abdominals (rectus abdominis)
Secondary
Mid Traps (trapezius, middle fibers); Biceps (biceps brachii)
Battle-Rope Seated Variations and Alternatives
How to do the Battle-Rope Seated
Sit on the floor with your legs extended in front of you and your back straight.
Grasp the ends of the battle ropes with both hands; your palms should be facing each other.
Keeping your core engaged, begin to alternately raise and lower each arm explosively, creating waves in the ropes.
Maintain a consistent pace, and try to keep the ropes moving evenly and smoothly.
Continue the exercise for a set duration, which can vary based on your fitness level and goals (e.g., 30 seconds on, 30 seconds rest, or longer intervals).
To maintain correctness, ensure your shoulders are down and back, and avoid hunching forward.
It is important to breathe evenly throughout the exercise and maintain a steady rhythm.
After completing the set, rest and repeat for the desired number of sets.
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Battle-Rope Seated FAQs
What muscles does the Battle-Rope Seated work?
The Battle-Rope Seated mainly works the back and core, with help from the traps and biceps. The main muscles are the latissimus dorsi and rectus abdominis.
What equipment do you need for the Battle-Rope Seated?
Battle ropes.
What are some Battle-Rope Seated variations and alternatives?
Similar exercises include the Alternating Battle-Rope Wave with Kneeling Get, Battle-Rope, Alternating Battle-Rope Arm Jump-Squat and Battle-Rope Half Kneeling.
Training calculators
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