Cable Rope Bicep Curl
The Cable Rope Bicep Curl mainly works the biceps, with help from the forearms. You'll need: cable machine.
Required Equipment
Cable Rope Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Side Biceps (brachialis); Forearm Flexor (brachioradialis)
How to do the Cable Rope Bicep Curl
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.
Cable Rope Bicep Curl FAQs
What muscles does the Cable Rope Bicep Curl work?
The Cable Rope Bicep Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Cable Rope Bicep Curl?
Cable machine.
What workout day should the Cable Rope Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
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