battling ropes

Delts

• Target muscles: shoulders, arms, core
• Equipment: gym machine
• Level: intermediate

How to do it

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold one end of the rope in each hand, with your palms facing each other.
3. Raise your arms to shoulder height, keeping your elbows slightly bent.
4. Begin making alternating waves with the ropes by rapidly raising and lowering each arm.
5. Continue for the desired duration or number of repetitions.