- Set up for the rope cable curl by attaching a rope extension to the low pulley cable and selecting the weight you want to use on the stack.
- Stand facing the cable machine with your legs shoulder width apart.
- Grasp the rope extension with a neutral grip (thumbs facing the body).
- Keeping your elbows tucked in by your sides, slowly curl the rope up as far as possible.
- Squeeze the biceps at the top of the movement, and then slowly lower the weight back to starting position.
- Do not pause, and go straight into the next rep!
Arms