Fitness Tip Tuesday – Double Arm Wave

flabby arm exercises women

Double Arm Wave
How To: Stand with feet shoulder width apart and knees slightly bent. Grasp onto the ends of the ropes. Move your arms up and down, creating waves in the rope.
Performance: 3 sets for 20 seconds all out.
Muscles Used: Triceps, Biceps, Forearms, Trapezius, Rhomboids, Pectoralis, and Deltoids



  1. desiree bracero says:

    Hey Flavia
    I don’t have access to the ropes at my gym….
    Is there an alternative exercise?

  2. Dandridge says:

    How could I modify this using bands?

    • Anna says:

      The weight of the ropes really can not be duplicated by a home exercise but not to worry, there are plenty of other exercises that you can do to target the same muscles :)
      All the best,
      Anna, CPT, FF Specialist

  3. thanks for share!

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