A cable isolation movement targeting the biceps, using a rope attachment on a low pulley. It maintains constant tension, maximizing muscle mass development and peak contraction.
Single Cable Machine, Rope Cable Attachment
1/5 • Beginner
Biceps
Forearms
Shoulders
7
No
No
No
Small
Low
Long Head, Short Head
Flexors
Anterior Delts
8-15 reps
60-90 seconds • Keep rest shorter for hypertrophy focus.
Attach a rope to the low pulley of a cable machine. Stand upright, holding the rope ends with a neutral or slightly supinated grip, hands shoulder-width apart, and elbows pinned close to your sides.
Inhale during the eccentric lowering phase and exhale forcefully as you curl the weight up.
3-0-1
Start with arms slightly bent to maintain tension, curling until the biceps are fully contracted near the chest.
Not required; decrease the cable weight if form breaks down.
Cable Rope Curl, Rope Cable Curl, Low Pulley Rope Curl
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Barbell
Biceps
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Biceps
Barbell
Biceps
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Biceps
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Biceps
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