Exercises by equipment
Rope exercises
Rope exercises use a jump rope, battle ropes or a climbing rope. They build fitness, coordination and grip.
Start with short rounds, keep your movements smooth and stay light on your feet when jumping.
- 10Exercises
- 6Target muscles
- 5Body parts
Every rope exercise
10 exercises
Upper legs (3)
Back (2)
Cardio (1)
Shoulders (1)
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Muscles you can train
Questions, answered
How many rope exercises are there here?
There are 10 rope exercises in the AltF Fitness library, each with an animated demo and coaching tips.
Which muscles can I train with a rope?
The exercises here target the calves, upper back, hamstrings, shoulders (delts), quads and more.
Which rope exercises suit beginners?
Moves rated beginner friendly here include battling ropes, calf stretch with rope and intermediate hip flexor and quad stretch. Learn the movement with little or no load first.
Can I build a full workout around a rope?
Yes, if it covers the muscles you want to train. The free workout generator can build a week using only the equipment you choose.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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