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Cable Rope Biceps Curl

Attach a rope to a low pulley. Stand upright with feet shoulder-width apart and grab the rope ends with a neutral grip (palms facing each other). Keep your elbows pinned to your sides and curl the rope up toward your shoulders, splitting the rope ends slightly at the top. Lower slowly under control without leaning back or using momentum.

BICEPS · PULL

How it is executed

  1. Attach a rope to a low pulley.
  2. Stand upright with feet shoulder-width apart and grab the rope ends with a neutral grip (palms facing each other).
  3. Keep your elbows pinned to your sides and curl the rope up toward your shoulders, splitting the rope ends slightly at the top.
  4. Lower slowly under control without leaning back or using momentum.
Muscles worked
Biceps
Primary muscle
Biceps
Equipment
CableRope attachment
Movement pattern
Pull
Difficulty
Intermediate
What it is for
StrengthHypertrophy

Variations and substitutions

Barbell 21sBarbellDumbbell 21sDumbbellBayesian CurlCableDumbbell Concentration CurlDumbbellBarbell Biceps CurlBarbellEZ Bar Biceps CurlEZ bar
Biceps exercisesCable exercisesBack to the library

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