HOW: Hold onto a rope with your thumbs facing the ceiling. Curl up bending at the elbow, then slowly return back to starting position.
FEEL: You will feel the muscles on the front of your upper arm, these are your bicep muscles. You may feel. The muscles on the top of your forearm work with this exercise as well.
COMPENSATION: Avoid arching the low back as you lift the load. Also avoid allowing the shoulder to move forward as you perform this, keep the shoulder in place and focus on moving primarily at the elbow.