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