Cable Rope Bicep Curl
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup and Position
Attach a double rope handle to a low cable pulley machine.
Stand facing the machine with your feet shoulder-width apart.
Grasp the ends of the rope with both hands using a neutral grip (palms facing each other).
Keep your elbows close to your torso and slightly forward.
Movement
Curl Phase: Exhale and pull the rope handles upward toward your shoulders by flexing your elbows.
Keep your upper arms stationary throughout the movement. Focus on feeling the contraction in the biceps.
Hold: Briefly squeeze your biceps at the peak of the movement when your forearms are near your shoulders.
Return Phase: Inhale and slowly lower the rope back to the starting position, maintaining control. Do not fully straighten your elbows, keeping tension on the biceps throughout the set.