Battling Ropes Fly
Description
The battling ropes fly performs outward sweeping arm motions with battle ropes, like a fly motion. With both ropes held at the sides, you sweep the arms inward and outward in continuous fly arcs. The pattern combines chest and front delt work with strong cardio.
Muscle Group
Equipment Required
Battling Ropes Fly Instructions
- Anchor battle ropes to a fixed object.
- Stand facing the anchor with feet shoulder-width apart, knees bent.
- Grip a rope end in each hand.
- Step back to create tension in the ropes.
- Brace your core and stay athletic.
- Sweep both arms inward toward each other in a fly motion.
- Then sweep both arms outward back to the starting position.
- Continue alternating in continuous fly arcs.
Battling Ropes Fly Form & Visual
Battling Ropes Fly Benefits
- Combines chest work with cardio
- Strong front delt engagement
- Builds endurance
- Builds upper body conditioning
- Useful for cardio circuits
- Different stimulus than slam patterns
Battling Ropes Fly Muscles Worked
- Pectoralis major
- Anterior deltoid
- Core
Battling Ropes Fly Variations & Alternatives
- Battle Rope Slam
- Battle Rope Wave
- Cable Crossover
- Dumbbell Fly
