Sit down on a preacher bench and rest your elbows and upper arms comfortably on the pad. With your arms extended, grab a hold of the rope at the ends where the plastic knobs are. This is your starting position.
Lift the weight up until your forearms are almost completely vertical. Then, lower the weight back down but don't fully extended your arms straight. You should always keep tension in your biceps for maximum effectiveness.
Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't extended your arms completely on the bottom
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.