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"Modified Preacher Rope Curl"

Move modified preacher stand to low pulley machine. Attach split rope to low pulley and adjust stand so that the legs are slightly bent. Start with arms straight and bend elbows upwards. Prior to reaching the finishing position, open arms to the side (i.e. split the rope apart). Repeat.

Reps/Sets: 4 Sets of 12 / 10 / 8 / 6 Reps
Intensity: 65% / 70% / 78% / 80%
Duration: 2x/week for 4 weeks