How to do a Battle Ropes Lateral Whip
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Battle Ropes
Workouts with Battle Ropes Lateral Whip
Instructions for Proper Form
Battle Ropes Lateral Whip is a variation on the more standard Battle Ropes. Similar to Battle Ropes, this is a highly intense compound movement that targets muscles throughout your shoulders, arms, and core. By whipping the ropes laterally, you shift the muscle recruitment slightly, emphasizing different parts of the shoulder and core. This is a great way to add variety and target different stabilization muscles.
- Stand upright with your feet shoulder-width apart holding the ends of an extended battle rope.
- Drop into a quarter squat while bringing your elbows into your side and brace your core to maintain a neutral spine with your chest up.
- Begin by quickly moving the ropes laterally, away from your body at first, then back to the center.
- Continue this movement quickly to create lateral ripples in the rope for an allotted time.
Alternatives & Variations to Battle Ropes Lateral Whip
1. Cable Lateral Raise
97.7 mSCORESWAPPED 97 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
2. Battle Ropes
82.1 mSCORESWAPPED 91 TIMESBattle Ropes are a high intensity compound movement that target a wide range of muscle groups throughout the body, but primarily hit your shoulders, arms, and core. They are a fast paced, explosive exercise that can be used for cardio, building muscle, and developing power.
- Intermediate
- Shoulders
- Battle Ropes
3. Barbell Shoulder Press
97 mSCORESWAPPED 79 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
4. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 73 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
5. Dumbbell Front Raise
98.6 mSCORESWAPPED 70 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
6. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 69 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
7. Cable Face Pull
96 mSCORESWAPPED 64 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
8. Arnold Dumbbell Press
93.2 mSCORESWAPPED 64 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
9. Barbell Front Raise
61.6 mSCORESWAPPED 54 TIMESPrimarily focusing on the anterior deltoids, the Barbell Front Raise is an isolation exercise that enhances shoulder strength and muscular endurance. Performing this movement with a barbell ensures a balanced development of the shoulder muscles, contributing to overall shoulder health and aesthetic.
10. Machine Lateral Raise
76.7 mSCORESWAPPED 42 TIMESMachine Lateral Raise is a variation on the more standard Shoulder Raise. Similar to Shoulder Raise, this is an isolation exercise that primarily targets your shoulders. The use of a machine adds more stability to the movement, as well as restricting your range of motion. Both of these lead to a more stable exercise allowing you to focus on exertion.