How To Do A Single-Arm Battle Rope Burn-Out. Courtesy of Alyssa Smith. IG: @AlyssaLifts – https://www.instagram.com/AlyssaLifts/
About this move:
I love incorporating functional training into my workouts as often as possible. Plus it’s fun to get away from the weight rack and challenge my body with something it’s not used to! I do burn-out sets of these at the end of my shoulder day to completely fatigue my delts and lats.
To focus on going to complete exhaustion, I sit on an exercise ball with good posture and my core engaged for stability. Sitting sideways to the rope allows you to engage the middle delts just like you’re doing lateral raises, only it’s a faster motion.
I do three sets to complete exhaustion, resting only as long as it takes to do the other side. If you’re able to do only a few reps with each arm, that’s perfectly fine! It’s better to keep good form for a few reps than be sloppy and call other muscle groups into the movement.
Key training tips:
• I keep my feet planted with my opposite arm resting on my leg to help maintain good alignment.
• You could also face forward on this move, doing one arm at a time, which would shift the primary focus to the front delt.
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