Stand in front of the weight stack about 1 to 1 and 1/2 feet away. Grab the rope at the bottom with your hands about 8 inches apart. The rope's end-stubs should be at the top now that you are holding the rope. This is your starting position.
Lift the weight all the way up to your chest until your hands almost touch your upper chest. Then, lower the weight back down slowly and when you get to the bottom of the movement don't fully extend your arms. 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
Keep your back straight at all times
Keep your upper arms tight against your sides
Don't extended your arms completely at the bottom
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.