Rope Cable Hammer Curl

Start: with a neutral grip, grasp a rope handle attached to the low pulley of a cable machine. Knees slightly bent and feet shoulder-width apart.

Move: Flex your arms and bend your elbows powerfully, keeping them stationary at your sides as you so.
Bring your hands all the way up to your shoulders (as close as you can) and pause for a second at the top. Lower the rope to the starting position.