BICEPS WORKOUT ROPE CURLS 50lbs 25 reps x 4 sets Attach a rope to a cable station set at its lowest position. Hold the rope at its edges. Breathe out & lift the rope directly upward towards your chest, until your biceps are fully contracted. Hold in the contracted position for approximately 1 second. Then slowly lower the rope until your arms are fully extended. Repeat until muscle failure! #biceps #workout #fitness #mondaymotivation #motivation #followme #bodybuilding #exercise #arms #coach #ga