Grab the rope with both hands, palms facing each other, and stand up straight with your elbows close to your body; this is your starting position.
Slowly curl your hands towards your shoulders, keeping your palms facing each other and ensuring that only your forearms are moving, while maintaining your elbows stationary.
Hold the contracted position for a second as you squeeze your biceps.
Slowly return to the starting position, resisting the pull of the cable as you lower your hands to fully extend your arms. Repeat the exercise for the recommended amount of repetitions.
Pro Tip
Proper Grip: Use a rope attachment for this exercise. Grip the rope with your palms facing each other, in a neutral position. This is known as a hammer grip. Controlled Movement: Avoid the common mistake of using momentum to lift the weight. Make sure to control the movement both while curling up and releasing down. This will ensure that your muscles, not momentum, are doing the work and will help to prevent injury. Maintain Posture: Keep your elbows close to your body and your back straight throughout the exercise. Avoid the mistake of leaning back or forward as this can lead to back strain and reduces the effectiveness of the exercise on the biceps. Full Range of Motion: Make sure to extend your arms fully at the bottom of the movement and curl the