CalixDescription
- Hold the ends of the rope at arm's length in front of your hips with your hands shoulder-width apart.
- Brace your core and begin alternately raising and lowering each arm explosively.
- Keep alternating arms for three to four sets of 1 to 2 minutes.
Muscles
Primary muscles
- Hamstrings
- Glutes
- Lats
- Obliques
- Quads
- Abs (rectus abdominis)
Secondary muscles
- Front deltoid
- Biceps
- Chest (pectoralis major)
- Trapezius
- Triceps
Similar exercises
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Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: wger.de, jptjptjptjpt, flanny). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).