ROPE HAMMER CURL

Exercise Instructions:

  1. Take a neutral-grip on the rope and extend your arms down by your side.
  2. Keep your chest up and shoulders back, pinning your elbows to your sides (like a T-Rex).
  3. Curl the weight up by squeezing your biceps and forearms hard, keeping your hands in that neutral-grip position.
  4. A 90* angle (or above if you can get it while maintaining elbow positioning), is a full rep.

Muscles Worked:

Biceps, forearms.