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Battle Rope Double Arm Slams
How to do the battle rope double arm slams, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Battle Ropes
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Hold one end of rope in each hand. Lift both arms overhead and forcefully slam the ropes down. Repeat at a rapid pace.
- 1Feel your core and arms generating power as you lift the ball overhead and slam it down
- 2Engage your legs to drive the movement and absorb the impact
- 3Keep a firm grip and follow through with your entire body
Common mistakes
- Avoid arching your back as you lift; use your hips
- Don't slam with straight arms; bend slightly to protect elbows
- Avoid letting the ball rebound uncontrolled; be ready to catch or stop it
Muscles worked
The battle rope double arm slams works the lats, upper abs, triceps, forearms, lower abs, quads, and glutes.
- LatsSupport
- Upper AbsSupport
- TricepsSupport
- ForearmsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
Kovo programs the battle rope double arm slams 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 back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.