Cable Curl With Rope
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The Cable Curl With Rope is a strength exercise performed on a cable machine using a rope attachment, where you curl the rope upward from a low pulley position while keeping elbows tucked to isolate the biceps. Its primary purpose is to build biceps size and strength through constant cable tension, promoting peak contraction at the top. Biceps brachii are the main muscles worked, benefiting bodybuilders, arm-focused athletes, and those seeking improved elbow flexion power.
How to Perform Cable Curl With Rope
- 1Attach a rope handle to the low pulley of a cable machine and select a weight that allows 8-12 reps with good form.
- 2Stand facing the machine with feet shoulder-width apart, knees slightly bent, and core engaged.
- 3Grasp the rope with palms facing each other (neutral grip), hands at hip level, elbows tucked close to your sides.
- 4Inhale, then exhale as you curl the rope upward by flexing your elbows, pulling the ends apart toward your shoulders while keeping elbows stationary.
- 5Squeeze your biceps at the top for 1 second, keeping upper arms fixed and wrists straight.
- 6Inhale as you slowly lower the rope back to the starting position, fully extending your arms without letting the weight stack touch.
- 7Repeat for desired reps, then switch sides if doing unilaterally or release the rope safely.
- 8Key form tips: Keep elbows pinned to your sides—avoid swinging or using momentum. Maintain a slight forward lean from the ankles, not the waist, to prevent back strain. Common mistakes: Flaring elbows, partial range of motion, or rushing the eccentric (lowering) phase.