SETUP: Attach a rope to a low pulley. Take a neutral-grip of the rope and let your arms fully extend. Keep your chest up & shoulders back throughout the exercise to prevent yourself from “swinging” the weight.
REP: Lock your elbows tight to your sides (like a T-Rex) then curl the rope up towards your shoulders by squeezing your biceps hard. Control the descent, too. For an even better biceps contraction, twist the rope handle at the top of each rep, as if trying to make your pinky go higher than your other fingers.
TIP: Make sure you lower the rope all the way down. If the cable isn’t long enough, stand on some plates. This ensures your forearms continue to be worked alongside your biceps.