FitCi
Step-by-step
- Attach the rope to the lowest pulley and hold both ends with palms facing each other.
- Stand tall, pin your elbows to your sides, and brace your core.
- Keeping your wrists in a neutral position, pull the rope up toward your shoulders.
- Feel the contraction in your forearms and biceps at the top and pause briefly.
- Lower the rope under control to the starting position.
Coaching tip
Spread the rope slightly outward at the top for an extra contraction.
More biceps exercises
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