Zirv FitnessStrength exercise
Cable Bicep Curl (Rope)
How to do it
- Attach a rope handle to the low pulley of the cable machine and stand facing it with feet hip width apart.
- Grip one end of the rope in each hand with a neutral, palms facing grip and elbows tucked to your sides.
- Brace your core and set your shoulders back to keep your posture upright against the cable tension.
- Curl the rope ends up toward your shoulders, rotating your palms to face you at the top to finish the biceps contraction, keeping the shoulders steady throughout.
- Exhale as you curl and rotate, then inhale as you reverse the motion back to the start.
- Avoid shrugging the shoulders up to assist the curl; keep the shoulder blades down and back.
Muscles worked
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Related Biceps exercises
- Type
- Strength
- Equipment
- Cable Machine
- Primary muscles
- Biceps, Core, Shoulders
- Measured in
- Reps and weight
- Tools
- 1RM Calculator