Does Jumping Rope Work Out Your Arms?

Jumping rope is an effective cardiovascular workout and weight-loss exercise. Twirling the rope also has benefits to your upper body. According to the National Strength and Conditioning Association, or NSCA, jumping rope improves hand-eye coordination and is beneficial for athletes who use throwing motions and grasp light objects, such as racquets or clubs, for lengthy time periods.

Upper-Body Workout

Although your lower body provides most of the power for jumping rope, your upper body maintains the twirl of the rope. The exercise requires you to grasp a handle in each hand and rotate your wrists and shoulders to swing the rope from the front to the back of your body. Your arms control the speed of the rope, which sets the timing for your jumps. Some ropes are weighted or have heavy handles, which increases the workload on your upper body.

Shoulders

Jumping rope improves shoulder strength, and at least one study suggests jump rope training can improve the overhead strength of some athletes. In a study of volleyball players reported in the May 2010 "The Journal of Sport Rehabilitation," researchers measured shoulder strength during movement exercises. Subjects were able to lift more weight with their shoulders when their arms were held at a 90-degree angle similar to that of holding the jump rope.

Isometric

The muscles in your arms maintain an isometric contraction when jumping rope. Grasping the handles creates tension in your forearms. This contraction remains until you release the rope. Even though you are not moving the muscles, the isometric contraction strengthens your forearms. When you keep your arms bent at an angle to swing the rope, the muscles on the tops of your arms contract to maintain your arm position. This static contraction strengthens your muscles in that position.

Arm Swings

To improve the strength benefits for your upper body, add a variety of arms swings into your jump rope workout routine. Instead of simply twirling the rope forward, twirl the rope backward. Also, hold both handles in one hand and swing the rope at your side for a stronger resistance on one arm. Swing the rope in a figure eight position in front or or to the side of your body. Reverse the figure eight for equal training.