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Cardio · Rope
Battle Rope Double Arm Slams
Battle Rope Double Arm Slams is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the upper back, triceps and biceps assisting. It needs a rope. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Rope
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Shoulders · Anterior Deltoids, Posterior Deltoids
- Core · Rectus Abdominis, Transversus Abdominis
Secondary muscles
- Upper Back · Trapezius
- Triceps · Triceps Brachii
- Biceps · Biceps Brachii
- Forearms · Forearm Flexors, Forearm Extensors
- Quadriceps · Quadriceps Femoris
- Glutes · Gluteus Maximus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Battle Rope Double Arm Slams
- Stand with your feet shoulder width apart and hold the ends of the battle ropes with a neutral grip. Bend your knees slightly and engage your core.
- Raise both arms together to bring the ropes upward, moving through the shoulder joint, while keeping your torso stable.
- Forcefully slam both ropes toward the floor by driving your arms downward and slightly hinging at your hips.
- Continue repeating the movement with control for the desired duration.
Form tips
- Generate power by driving your arms down forcefully during each slam.
- Allow a slight hip hinge to help produce powerful slams.
- Keep a consistent rhythm while maintaining good technique.
- Inhale as you raise the ropes and exhale as you slam them to the floor.
Battle Rope Double Arm Slams alternatives
More cardiovascular system exercises
Battle Rope Double Arm Slams FAQ
What muscles does Battle Rope Double Arm Slams work?
Battle Rope Double Arm Slams mainly works the cardiovascular system in the cardio (Anterior Deltoids, Posterior Deltoids, Rectus Abdominis and Transversus Abdominis). The upper back, triceps, biceps, forearms, quadriceps, glutes and hamstrings work as secondary muscles.
What equipment do you need for Battle Rope Double Arm Slams?
You need a rope.
How many sets and reps of Battle Rope Double Arm Slams should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Battle Rope Double Arm Slams good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Battle Rope Double Arm Slams burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Battle Rope Double Arm Slams?
Other exercises for the cardiovascular system include Sled Battle Rope Pull, Double Punch Front Leg Lift, Air Punches March and Gym Elliptical Machine Sprint Speed.
For developers
Use Battle Rope Double Arm Slams in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_AYIHPX" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_AYIHPX", "name": "Battle Rope Double Arm Slams", "model": "male", "counterpartId": "ex_QQLLHL", "target": "Cardiovascular System", "equipment": "Rope", "media": { "mp4": "https://…/ex_AYIHPX/mp4-720.mp4?…", "poster": "https://…/ex_AYIHPX/poster.jpg?…" } }