Cable Rope-Handle Standing Bicep Curl

Attach a rope handle to a low pulley cable and stand facing the machine with your feet shoulder-width apart.

Grip the rope handles with a neutral grip and let your arms extend fully down in front of your thighs.

Keep your elbows tucked close to your torso and exhale as you curl the handles upward toward your shoulders.

Squeeze your biceps hard at the top of the movement for a brief second.

Inhale as you slowly lower the rope back to the starting position with complete control.