Cable Rope Bicep Curl
Auto DetectedA 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.
About Exercise
Equipment
Single Cable Machine, Rope Cable Attachment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Forearms
3/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Keep rest shorter for hypertrophy focus.
How to Perform
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.
- Brace your core and initiate the movement by flexing your elbows.
- Curl the rope up towards your chest, actively pulling the rope ends apart slightly at the peak.
- Squeeze your biceps forcefully when your forearms are perpendicular to the floor.
- Slowly extend your elbows, controlling the weight back to the starting position.
- Stop just short of full elbow extension to maintain constant tension on the biceps.
Coaching Tips
Form Cues
- Squeeze at the top
- Keep elbows tight
- Control the descent
- Maintain tension
- Curl toward chin
Breathing
Inhale during the eccentric lowering phase and exhale forcefully as you curl the weight up.
Tempo
3-0-1
Range of Motion
Start with arms slightly bent to maintain tension, curling until the biceps are fully contracted near the chest.
Safety
Safety Notes
- Do not use excessive weight that forces you to use momentum.
- Keep the movement smooth and controlled to protect the elbow joints.
Spotting
Not required; decrease the cable weight if form breaks down.
Common Mistakes
- Swinging the torso to lift the weight
- Letting elbows drift forward
- Full extension losing cable tension
- Rushing the lowering phase
When to Avoid
- Acute wrist or elbow pain
- Shoulder joint inflammation
Flexibility Needed
- Basic elbow flexion mobility
Build Up First
- Ability to maintain stable upright posture
Also known as
Cable Rope Curl, Rope Cable Curl, Low Pulley Rope Curl
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