Rope slams

A compound exercise for the front delts and abs, with help from the lats, glutes. Equipment: battle ropes.

Orbit

Drag to rotate

WorksFront deltsAbsLatsGlutes

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Hold a rope end in each hand, athletic stance.
Lift both arms high, then slam the ropes down
Bend the knees with each slam

Muscles worked

Rope slams: 3D figure mid-rep with the front delts and abs highlighted

Front delts · main
Abs · main
Lats
Glutes

Equipment

Battle ropes

Alternatives

Exercises that train the same main muscles. See all rope slams alternatives.

Bear crawlNo equipment
Fan bikeExercise bike
Ski machineSki machine
SprawlNo equipment
Backward bear crawlNo equipment
Battle ropesBattle ropes

More front delts exercises

Incline barbell pressBarbell, Adjustable bench and Squat rack
Incline dumbbell pressDumbbells and Adjustable bench
Feet-up push-upPlyo box or step
Lean-forward push-upNo equipment
Standing overhead pressBarbell and Squat rack
Seated dumbbell pressDumbbells and Adjustable bench

Put the rope slams in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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