Rope-Grip Arm Blaster from the Low Tower

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Here's a fun fact: most people train their biceps with a palms-up grip and completely ignore the neutral grip, which is like ordering a pizza and only eating half of it. The Cable Hammer Curl with a rope attachment fixes that oversight by forcing you into a palms-facing-inward position that targets both the biceps and the brachialis — that sneaky muscle underneath that makes your arms look thick and powerful.

Attach a rope to the low pulley and stand about a foot in front of the machine. Grab the rope with a neutral grip — palms facing each other — and stand tall with your back in its natural arch. Plant those elbows firmly against your sides and pin them there like they've been superglued. Only your forearms are allowed to move. Your upper arms are on lockdown.

Curl the rope upward, exhaling as you go, until your biceps are practically high-fiving your forearms. Squeeze hard at the top for a full second. Really feel that contraction — it should feel like your arms are being inflated with pure muscle energy. Then lower the weight slowly back to the start. The descent is just as important as the lift, so don't cheat yourself by dropping it.

The rope attachment gives you the freedom to spread your hands apart at the top, which adds an extra bit of contraction. It's a small tweak that makes a huge difference. Your arms will be pumped beyond recognition after a few sets of these, and you'll finally understand why people carry a rope attachment around in their gym bag like it's a family heirloom.