Cable Rope Biceps Curl
BicepsIsolationPullCableBeginner
Biceps curl at the low pulley with a rope attachment. The constant cable tension and neutral hand position hammer the biceps through the full range.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Attach the rope to the low pulley and grab it with palms facing each other.
- 2.Pin your elbows to your sides and keep your torso braced.
- 3.Bend your elbows, bringing the rope toward your shoulders.
- 4.Pull the rope ends slightly apart at the top for maximum contraction.
- 5.Lower under control without losing tension.
Common mistakes
- ●Letting the elbows drift forward
- ●Swinging the torso to lift the weight
- ●Releasing the tension at the bottom
- ●Going too heavy and cutting the range short
Proper technique
Elbows fixed at your sides like a hinge. The cable tension never disappears, at the top or the bottom. Squeeze hard at the top while spreading the rope ends.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Biceps brachii
Secondary
- Brachialis
- Brachioradialis