Lower Pulley Curl with Rope Handle

Attach a rope handle to the lower pulley cable. Stand facing the machine at a distance of about 30 cm. Grasp the handle with a neutral grip (palms inward), straighten up, maintaining a natural posture and keeping your upper body motionless. The elbows are pressed to the body and do not move throughout the entire exercise. Tip: only the forearms work, part of the arm from the shoulder to the elbow remains motionless. This will be your starting position. As you exhale, tensing your biceps, bend your arms until your forearms touch your biceps. Tip: Keep your elbows and upper arms stationary. Take a short pause, tensing your muscles. As you inhale, slowly lower your arms to the starting position. Complete the required number of repetitions. Variations: You can do this exercise using dumbbells.