Instructions:

1. Attach a rope attachment to a low pulley cable machine.
2. Stand facing the machine with your feet shoulder-width apart.
3. Grasp the rope with a neutral grip (palms facing each other).
4. Position your upper arms against the preacher bench pad, keeping your elbows slightly bent.
5. Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps.
6. Hold the contracted position for a brief pause as you squeeze your biceps.
7. Inhale and slowly lower the rope back to the starting position.
8. Repeat for the desired number of repetitions.