Instructions:
- 1Attach the rope handles to the low pulley on the cable machine
- 2Stand facing the machine, grasp the rope with palms up or facing towards each other
- 3Pull the rope towards your shoulders, bending at the elbows
- 4Pause for a moment at the top and squeeze your bicep muscles
- 5Lower the rope back down in a slow, controlled manner
Tips:
- Try to keep your elbows stationary and close to your body to target your biceps
- Avoid using your shoulders or back to lift the weight, the movement should be concentrated in your arms
- Perform this exercise in a slow and controlled manner, focusing on the muscle contraction and not on the weights
- Make sure to breathe properly: exhale as you curl the rope towards your shoulders and inhale as you lower it back down