A curl variation that uses a cable machine with a rope attachment.
- +Provides constant tension on biceps
- +Adjustable resistance
- +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 a cable to the lowest pulley and attach a rope
- Stand tall, feet hip-width, slight knee bend; step back to keep tension
- Grip the rope ends with a neutral (thumbs-up) grip
- Tuck elbows to your sides; keep shoulders down and chest up
- Curl the rope up by flexing your elbows; don’t swing your body
- Squeeze biceps at the top; keep wrists neutral, not bending
- Lower slowly until arms are straight, maintaining tension; repeat
- Breathe out as you curl up, breathe in as you lower