Attach a rope handle to a low pulley cable machine.
Stand facing the machine and grasp the rope with a neutral grip (palms facing each other).
Stand upright with feet shoulder-width apart, keeping your elbows close to your sides.
Curl the rope up toward your shoulders while maintaining the neutral grip position.
Keep your upper arms stationary throughout the movement - only your forearms should move.
Squeeze your biceps and brachialis at the top of the movement.
Slowly lower the rope back to the starting position with control.
Avoid swinging or using momentum - keep the movement strict and controlled.