The ropes are thick and heavy so as to give significant resistance.[1][4] With one battle rope per upper extremity, it works out each arm independently, overcoming strength imbalances.[6] It also reduces orthopedic load on joints.[3]
There are numerous types of ropes used for this workout.[1][6] The ropes have two standard diameters (25mm and 44mm) and three standard lengths (5m, 10m, and 25m).[1] There are three common exercises that one can perform with battle ropes: the wave, slams, and pulls.[1] The wave is where one makes a continuous wave with the ropes.[1] Slams are similar to making the wave, except the rope is slammed each time.[1] Pulls are when one pulls the rope towards oneself, either simultaneously or alternatively.[1] There are a multitude of other exercises that work various muscles of the body.[7] For instance, moving the ropes side to side will work out the hips and core to improve total body stability, whereas moving the ropes in circles will increase shoulder range of motion.[6] A tire can be added to the end to increase resistance when pulling.[1]