Shoulders · Battle Ropes
Battle Rope Outside Circles
How to do the battle rope outside circles, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Battle Ropes
- Difficulty
- Advanced
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Accessory
How to do it
Holding the ropes, make large circular motions outward with each arm, creating circular waves for upper body endurance.
- 1Extend your arms and make small outward circles to feel your shoulder muscles warm up
- 2Keep your scapulae depressed and core engaged as you move, feeling a light burn in your delts
- 3Maintain consistent tempo and control so the circles stay smooth and steady
Common mistakes
- Don't shrug your shoulders toward your ears or arch your back
- Avoid swinging your arms wildly or letting the circles get too large
- Don't hold your breath; breathe steadily as you mobilise your shoulders
Muscles worked
The battle rope outside circles mainly works the side delts, with the triceps and upper traps assisting.
- Side DeltsPrimary
- TricepsSupport
- Upper TrapsSupport
Kovo programs the battle rope outside circles 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 battle rope alternating waves
- 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
Last reviewed April 2026.