A variation of the cable curl using a rope for a different range of motion.
- +Provides constant tension on biceps
- +Can adjust resistance easily
- +Rope allows a more natural grip
- –Can strain wrists if done improperly
- –Requires good form to isolate biceps
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set cable to low pulley and attach the rope
- Stand tall, feet hip-width; grab rope ends with a neutral grip
- Tuck elbows to your sides; shoulders down, core braced
- Curl by bending your elbows; separate the rope ends as you lift
- Turn palms slightly up/out at the top; squeeze the biceps
- Keep wrists straight and elbows pinned—don’t swing
- Lower slowly until arms nearly straight; keep tension on the cable
- Breathe out as you curl up, breathe in as you lower