Hold a rope handle attached to a low cable with the palms facing each other. Curl the arms as far as possible, and lower under control. The rope can be spread and the palms partially supinated at the top, or the neutral grip maintained throughout.
 
Purpose
The cable curl generally keeps a more continuous level of tension on the biceps than a dumbbell or barbell curl and is a good general bicep strength or hypertrophy choice. The rope handle increases the grip work and creates a neutral grip for more brachioradialis and brachialis work, or allows a partial supinating motion to change the emphasis through the movement. It also tends to place less strain on the elbows by allowing the arms to move more freely.
 
Programming
Generally 8-20 reps are appropriate, and more can be appropriate for forearm emphasis.