Equipment

Rope Exercises

Browse 56 exercises you can do with rope. Each movement includes step-by-step setup, execution, form cues, and progressions.

Page 1 of 2 · 56 total

Battling Ropes
Intermediate · lats and trapezius
- Back
- Lower arms
- Shoulders
- Upper arms
- Waist
Battling Ropes Alternate Arms Jump Squat
Intermediate · abs, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Battling Ropes Alternating Waves With Kneeling Get-Up
Advanced · abs, calves, hamstrings, lats, and obliques
- Waist
Battling Ropes Half Kneeling
Intermediate · abs, biceps, deltoids, obliques, and pectorals
- Lower legs
- Shoulders
- Upper arms
- Waist
Battling Ropes High Waves
Intermediate · lats, pectorals, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Battling Ropes Jumping Jack
Intermediate · calves, glutes, and quadriceps
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Waist
Battling Ropes Power Slam
Intermediate · lats and trapezius
- Back
- Shoulders
- Waist
Battling Ropes Seated
Intermediate · abs, biceps, deltoids, and lats
- Chest
- Shoulders
- Upper arms
- Waist
Battling Ropes Split Jump
Advanced · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Cable Bent Over Neutral Grip Kickback With Rope Attachment
Intermediate · triceps
- Back
- Shoulders
- Upper arms
- Waist
Cable Decline Crunch
Intermediate · abs and obliques
- Waist
Cable Front Raise with Rope Attachment
Beginner · deltoids
- Shoulders
Cable Half Kneeling Face Pull
Intermediate · trapezius
- Back
- Shoulders
- Upper arms
Cable High Pull With Rope Attachment
Beginner · trapezius
- Back
- Shoulders
Cable High Pulley Overhead Tricep Extension
Intermediate · triceps
- Back
- Upper arms
Cable High Row Kneeling, Rope Attachment
Beginner · lats and trapezius
- Back
Cable Kneeling Crunch
Intermediate · abs and obliques
- Waist
Cable Kneeling Pull Through
Beginner · glutes and hamstrings
- Lower legs
- Waist
Cable Kneeling Rear Delt Row With Rope
Intermediate · deltoids and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Cable Kneeling Side Crunch
Intermediate · abs and obliques
- Waist
Cable Lateral Pulldown with Rope Attachment
Beginner · lats and trapezius
- Back
- Shoulders
Cable Low Row With Rope Attachment
Beginner · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Cable Overhead Triceps Extension with Rope Attachment
Intermediate · triceps
- Shoulders
- Upper arms
Cable Pull Through
Intermediate · glutes and hamstrings
- Lower legs
- Waist
Cable Pull Through With Rope
Beginner · glutes and hamstrings
- Lower legs
- Waist
Cable Pushdown with Rope Attachment
Beginner · triceps
- Shoulders
- Upper arms
Cable Rear Delt Row With Rope
Beginner · deltoids
- Back
- Shoulders
Cable Rope Crossover Seated Row
Beginner · erector spinae, lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Cable Rope High Pulley Overhead Tricep Extension
Intermediate · triceps
- Shoulders
- Upper arms
- Waist
Cable Rope Incline Tricep Extension
Intermediate · triceps
- Upper arms
- Waist
Cable Rope Seated Row
Beginner · lats and rhomboids
- Back
- Shoulders
Cable Seated Face Pull With Rope
Beginner · trapezius
- Shoulders
Cable Seated Neutral Grip Row To Neck Rope Attac
Beginner · rhomboids and trapezius
- Back
- Shoulders
- Upper arms
Cable Seated On Floor Row With Rope
Beginner · lats and trapezius
- Back
Cable Single Arm Low Row With Rope Attachment
Beginner · lats and trapezius
- Back
- Shoulders
Cable Single Arm Triceps Pushdown with Rope Attachment
Intermediate · triceps
- Shoulders
- Upper arms
Cable Squat Row with Rope Attachment
Intermediate · glutes, hamstrings, quadriceps, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
Cable Standing Crunch with Rope Attachment
Intermediate · abs and obliques
- Waist
Cable Standing Face Pull
Beginner · trapezius
- Shoulders
Cable Standing Face Pull With Rope
Intermediate · rhomboids and trapezius
- Back
- Shoulders
Cable Standing Lat Pushdown Rope Equipment
Intermediate · lats and triceps
- Back
- Shoulders
- Upper arms
- Waist
Cable Standing Rear Delt Row With Rope
Beginner · deltoids
- Back
- Shoulders
Cable Standing Supinated Face Pull With Rope
Intermediate · trapezius
- Back
- Shoulders
Calf Stretch With Rope
Beginner · calves
- Lower legs
Double Jump Rope
Advanced · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
High Jump Rope
Intermediate · calves, glutes, and quadriceps
- Lower arms
- Shoulders
- Upper arms
- Waist
Jump Rope
Beginner · adductors, calves, glutes, hamstrings, and quadriceps
- Lower legs
Jump Skip Rope
Intermediate · calves and quadriceps
- Chest
- Lower legs
- Shoulders
- Upper legs

← Browse the full exercise library

Battling Ropes

Battling Ropes Alternate Arms Jump Squat

Battling Ropes Alternating Waves With Kneeling Get-Up

Battling Ropes Half Kneeling

Battling Ropes High Waves

Battling Ropes Jumping Jack

Battling Ropes Power Slam

Battling Ropes Seated

Battling Ropes Split Jump

Cable Bent Over Neutral Grip Kickback With Rope Attachment

Cable Decline Crunch

Cable Front Raise with Rope Attachment

Cable Half Kneeling Face Pull

Cable High Pull With Rope Attachment

Cable High Pulley Overhead Tricep Extension

Cable High Row Kneeling, Rope Attachment

Cable Kneeling Crunch

Cable Kneeling Pull Through

Cable Kneeling Rear Delt Row With Rope

Cable Kneeling Side Crunch

Cable Lateral Pulldown with Rope Attachment

Cable Low Row With Rope Attachment

Cable Overhead Triceps Extension with Rope Attachment

Cable Pull Through

Cable Pull Through With Rope

Cable Pushdown with Rope Attachment

Cable Rear Delt Row With Rope

Cable Rope Crossover Seated Row

Cable Rope High Pulley Overhead Tricep Extension

Cable Rope Incline Tricep Extension

Cable Rope Seated Row

Cable Seated Face Pull With Rope

Cable Seated Neutral Grip Row To Neck Rope Attac

Cable Seated On Floor Row With Rope

Cable Single Arm Low Row With Rope Attachment

Cable Single Arm Triceps Pushdown with Rope Attachment

Cable Squat Row with Rope Attachment

Cable Standing Crunch with Rope Attachment

Cable Standing Face Pull

Cable Standing Face Pull With Rope

Cable Standing Lat Pushdown Rope Equipment

Cable Standing Rear Delt Row With Rope

Cable Standing Supinated Face Pull With Rope

Calf Stretch With Rope

Double Jump Rope

High Jump Rope

Jump Rope

Jump Skip Rope

Battling Ropes

Battling Ropes Alternate Arms Jump Squat

Battling Ropes Alternating Waves With Kneeling Get-Up

Battling Ropes Half Kneeling

Battling Ropes High Waves

Battling Ropes Jumping Jack

Battling Ropes Power Slam

Battling Ropes Seated

Battling Ropes Split Jump

Cable Bent Over Neutral Grip Kickback With Rope Attachment

Cable Decline Crunch

Cable Front Raise with Rope Attachment

Cable Half Kneeling Face Pull

Cable High Pull With Rope Attachment

Cable High Pulley Overhead Tricep Extension

Cable High Row Kneeling, Rope Attachment

Cable Kneeling Crunch

Cable Kneeling Pull Through

Cable Kneeling Rear Delt Row With Rope

Cable Kneeling Side Crunch

Cable Lateral Pulldown with Rope Attachment

Cable Low Row With Rope Attachment

Cable Overhead Triceps Extension with Rope Attachment

Cable Pull Through

Cable Pull Through With Rope

Cable Pushdown with Rope Attachment

Cable Rear Delt Row With Rope

Cable Rope Crossover Seated Row

Cable Rope High Pulley Overhead Tricep Extension

Cable Rope Incline Tricep Extension

Cable Rope Seated Row

Cable Seated Face Pull With Rope