Rope Curl (Cable)

An isolation exercise for the biceps using a cable machine with a rope attachment to perform elbow flexion with a neutral grip.

Instructions

1. Attach a rope handle to a low pulley cable machine and select the appropriate weight.
2. Stand facing the machine with feet shoulder-width apart, holding the rope with both hands at thigh level.
3. Keep your upper arms stationary and elbows close to your body throughout the movement.
4. Curl the rope upward by flexing at the elbows, bringing your hands toward your shoulders.
5. Squeeze your biceps at the top of the movement.
6. Slowly lower the rope back to the starting position with control.

Tips

• The rope handle allows for a neutral grip which can feel more comfortable on the wrists.
• Keep your elbows fixed in position and avoid letting them drift forward or outward.
• The rope may allow for greater range of motion compared to a straight bar.
• Use constant tension rather than resting at the bottom of each repetition.
• Consider a slight wrist rotation at the top to maximize biceps contraction.