• Attach a rope to the bottom of the cable pulley.
• Stand facing the cable machine with your feet forward about shoulder width apart.
• Grasp the rope with your palms facing in and elbows fixed at your sides.
• Keep your core tight, back straight and chest lifted.
• Curl the rope up towards your shoulder while slightly rotating your palms upward toward the ceiling.
• Contract your biceps once at the top.
• Slowly lower the weight back to the starting position and repeat.