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
Hey Flavia
I don’t have access to the ropes at my gym….
Is there an alternative exercise?
Dez
How could I modify this using bands?
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