View this exercise on Fitain

Battle Ropes Wave (Plank One Arm)

  • Intermediate
  • Battle Ropes
  • Abdominals

Setup instructions

1) Attach the battle rope to a low anchor point. Grab both ends of the rope and walk a few feet backwards.

2) Get in the plank position - start on all fours and extend your legs back behind you. Put your hands directly under your shoulders.

Perform instructions

1) Shift the weight to your left side and whip the right rope with one arm to create a wave-like motion.

2) Follow this pattern and repeat.

Health benefits

Cardiovascular Endurance · Strength

Skills

Balance · Coordination

Alternative exercises to Battle Ropes Wave (Plank One Arm)

Battle Ropes Wave (Push Up)
  • Chest
  • Advanced
Battle Ropes Wave (Burpee)
  • Full Body
  • Intermediate
Battle Ropes Wave (Half Burpee)
  • Full Body
  • Intermediate
Box Jump (Burpee w/ Low Plank)
  • Full Body
  • Intermediate
Wobble Board Plank (Side)
  • Obliques
  • Intermediate
Plank to Half Burpee
  • Full Body
  • Intermediate
Plank to Downward Dog
  • Abdominals
  • Intermediate
Side Plank
  • Full Body
  • Intermediate
Plank (High)
  • Full Body
  • Beginner
High Plank (Arm/Leg Up)
  • Abdominals
  • Advanced
Plank (w/ Spinal Rotation)
  • Abdominals
  • Intermediate
Plank Jack
  • Abdominals
  • Intermediate
Plank (Low)
  • Abdominals
  • Intermediate
Dumbbell Plank Shoulder Raise
  • Full Body
  • Advanced
High Plank (Alternating Arm/Leg)
  • Abdominals
  • Advanced
Plank (Punch)
  • Abdominals · Shoulders
  • Advanced
Stability Ball Plank (Low)
  • Abdominals
  • Intermediate
Foam Roller Plank (Back & Forth)
  • Abdominals
  • Intermediate
Stability Ball Plank (w/ Oblique Crunch)
  • Obliques
  • Intermediate
Plank (Step Out)
  • Abdominals
  • Beginner
Side Plank (w/ Reach Through)
  • Obliques
  • Intermediate
Side Plank (Low w/ Reach Through)
  • Obliques
  • Intermediate
BOSU Plank Circle (Kneeling)
  • Shoulders
  • Beginner
Mini Band Plank Walk (Around Arms)
  • Chest · Abdominals
  • Intermediate
Wobble Board Plank Jack
  • Abdominals
  • Intermediate
Stability Ball Plank Jack (Low)
  • Abdominals
  • Intermediate
Plank (w/ Oblique Crunch)
  • Abdominals · Obliques
  • Advanced
Stability Ball Plank (w/ Leg Flutter)
  • Lower Back · Upper Back
  • Beginner
Step Plank Jack
  • Abdominals
  • Beginner
Step Plank Jack (High/Low)
  • Abdominals
  • Intermediate
Step Plank Jack (Feet Elevated)
  • Abdominals
  • Intermediate
Wall Jack
  • Abdominals
  • Advanced
Plank (w/ Toe Touch)
  • Abdominals
  • Intermediate
Plank (High/Low)
  • Abdominals
  • Intermediate
Sandbag Plank Bicep Curl Tricep Kickback
  • Triceps · Abdominals
  • Advanced
BOSU High Plank
  • Abdominals
  • Intermediate
BOSU Dome Plank (Leg Raised)
  • Abdominals
  • Intermediate
BOSU Dome High Low Plank
  • Abdominals
  • Intermediate
BOSU Incline Plank (Rocking Side to Side)
  • Abdominals
  • Beginner
BOSU Dome Plank Plate Angel
  • Shoulders · Abdominals
  • Intermediate
BOSU Incline Plank
  • Abdominals
  • Beginner
BOSU Plank Circle
  • Shoulders
  • Intermediate
Slider Plank to Pike
  • Abdominals
  • Intermediate
Slider Bear Plank
  • Abdominals
  • Intermediate
Medicine Plank (One Leg)
  • Abdominals
  • Intermediate
Dumbbell Plank to Upright Row
  • Full Body
  • Advanced
Dumbbell Plank Pull Through
  • Abdominals
  • Intermediate
Slam Ball Plank Overhead Slam
  • Full Body
  • Advanced
Sandbag Plank Pull Through
  • Abdominals
  • Intermediate
Incline Plank (High/Low)
  • Abdominals
  • Intermediate
Decline Plank (Side)
  • Obliques
  • Intermediate
Decline Plank (High)
  • Full Body
  • Intermediate

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.