Exercise Instructions:

  1. Take a neutral-grip of the rope and let your arms fully extend.
  2. Keep your elbows tight to your sides (like a T-Rex).
  3. Curl the rope up by squeezing your biceps and forearms hard.
  4. Twist the weight at the top of the rep for an even better biceps contraction (see video).

Muscles Worked:

Biceps, forearms.