Get low, keep the spine long, and lift the ViPR PRO while keeping the chest up.

Assume an athletic stance - approx. a quarter squat. Pull your belly button in to your spine and hold it there but breathe normally. Now perform alternating front shoulder raises. The rope will wave up and down. Don't stand up, remain in your athletic position and make your waves as big as possible, maintaining consistent wave height for the duration of the exercise.

Grab the handles, lean back, "lock the shoulders in" by lifting the chest and pulling the arms into the shoulder sockets by tensing the muscles of the upper back and retracting the shoulder blades. Pull in your belly button. This is your starting position. Now, without letting the tension go in your upper back muscles, extend and bend your arms at the elbow to perform the row -- drawing hands to ribcage with each rep. Do not shrug the shoulders.