Shoulders · Battle Ropes
Battle Rope Alternating Waves
How to do the battle rope alternating waves, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Battle Ropes
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Accessory
How to do it
Hold one end of rope in each hand. Create alternating waves by rapidly raising and lowering each arm.
- 1Lift your arms out to the sides until you feel the muscles on the outside of your shoulders working
- 2Extend the joint under control; you should feel the working muscle contract without locking out
- 3Move deliberately and with control rather than relying on speed or momentum
Common mistakes
- Don't feel pain or strain in unrelated areas; adjust your load or range if you do
- Don't hyperextend or lock out your joints; avoid using momentum to complete the movement
- Don't use momentum or rush through the reps, quality trumps quantity
Muscles worked
The battle rope alternating waves mainly works the side delts, with the triceps and upper traps assisting.
- Side DeltsPrimary
- TricepsSupport
- Upper TrapsSupport
Kovo programs the battle rope alternating waves for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
- How to do the resistance band pull-aparts
Last reviewed April 2026.