Set-up: Attach a rope handle to a cable tower. With your arms straight, your core tight and a neutral spine, bend at the hips and knees to pick the rope up from the tower.
Lift: Keeping the elbows at your sides and your eyes forward, curl the rope up to your chest. Lower under control. Do not let your upper back round over - consciously pull your shoulder blades together to provide a stable base for your arms to pull from.
Emphasis: Do not swing - keep your core tight and a neutral spine.
Instructions and effects for the Bicep Cable Curls - Rope Grip exercise 
