START: Place a rope or single-handed/one-ended metal attachment (not to be confused with a D-handle) on a cable pulley at the lowest setting. Stand about a foot away from the apparatus with your feet shoulder-width apart. Grasp the rope or handle in one hand as close to the clip/carabiner as possible. Start with your arm extended down by your side with your palm facing in (neutral position). MOVE: Curl the handle or rope up in an arc toward your shoulder while also rotating your wrist so that your palm faces upward. At the top, rotate your wrist even further to turn your palm outward (supination) and squeeze the contraction hard for a count before reversing the motion and returning to the start position. Complete the desired number of reps and repeat on the opposite side.
