How to do it
Squeeze the rope handles firmly and keep your wrists neutral throughout.
- 1
Stand with your feet shoulder-width apart, knees slightly bent.
- 2
Grasp one end of the rope in each hand, arms extended in front of you.
- 3
Begin to alternately raise and lower each arm explosively, creating waves in the ropes.
- 4
Keep your movements controlled and rhythmic, and continue for the desired time or reps.
Expert tip
Maintain a stable, athletic stance and engage your core throughout the exercise to maximize power and efficiency.
Common mistakes
- ✕Standing with locked knees throughout
- ✕Rounding the upper back during the waves
- ✕Letting the ropes go slack between reps