Attach a rope to a high pulley and adjust the incline bench to a comfortable angle. Stand facing away from the pulley with your feet shoulder-width apart. Grasp the rope with an overhand grip and extend your arms straight overhead. Keep your elbows close to your head and your upper arms stationary throughout the exercise. Lower the rope behind your head by bending your elbows until your forearms touch your biceps. Pause for a moment, then extend your arms back to the starting position. Repeat for the desired number of repetitions.
1. Attach a rope to a high pulley and adjust the incline bench to a comfortable angle.
2. Stand facing away from the pulley with your feet shoulder-width apart.
3. Grasp the rope with an overhand grip and extend your arms straight overhead.
4. Keep your elbows close to your head and your upper arms stationary throughout the exercise.
5. Lower the rope behind your head by bending your elbows until your forearms touch your biceps.
6. Pause for a moment, then extend your arms back to the starting position.
7. Repeat for the desired number of repetitions.