LiftsmithBattle rope alternating waves alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the battle rope alternating waves, best matches first.
- Battle ropesTrains the front delts and forearms, same movement.
- Battle rope double wavesTrains the front delts and forearms, same movement.
- Backward bear crawlTrains the front delts, same movement, no equipment.
- Battle rope circlesTrains the front delts, same movement.
- Battle rope jumping jacksTrains the front delts, same movement.
- Battle rope side slamsTrains the front delts, same movement.
- Bear crawlTrains the front delts, same movement, no equipment.
- Sideways bear crawlTrains the front delts, same movement, no equipment.
- Fan bikeTrains the front delts, same movement, needs exercise bike.
- Rope slamsTrains the front delts, same movement.
- Shadow boxingTrains the front delts, same movement, no equipment.
- Sideways plank walkTrains the front delts, same movement, no equipment.
A plan that only uses what your gym has
Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever