Aaron Marino of alpha m. demonstrates a killer bicep superset with the rope. Give it try next time you do biceps. You are keeping the tension in the muscle, which is engaging it more and tearing it down. This is a crazy exercise! Shoot for 4 sets.
Drop pulley all the way down and attach rope:
- Rotating curl - don't move entire arm; curl out, pause, down; 12 reps
- Rope hammer curls - move rope to face with pause; 10 reps slow then 10 reps fast