Cable Rope Bicep Curl
Auto DetectedCable rope bicep curl is an isolation exercise using a low pulley and rope attachment to target the biceps and brachialis for hypertrophy and strength with constant tension.
About Exercise
Equipment
Rope Cable Attachment, Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
8
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, Brachialis
Forearms
5/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach rope to low pulley on cable machine. Stand facing machine with feet shoulder-width apart, grasp rope with neutral grip, arms extended toward thighs.
- Engage core and keep elbows tucked to sides.
- Exhale and curl rope toward shoulders by flexing elbows.
- Squeeze biceps at top and flare rope ends slightly.
- Inhale and lower rope slowly to starting position.
- Maintain slight bend in elbows at bottom.
Coaching Tips
Form Cues
- Elbows pinned to sides
- Squeeze biceps hard
- Control the descent
- Neutral grip throughout
- No body swing
Breathing
Inhale during eccentric lowering phase; exhale during concentric curl and squeeze.
Tempo
3-1-2
Range of Motion
Extend arms fully with slight elbow bend at bottom; curl to 90-degree elbow angle at top without shoulders rising.
Safety
Safety Notes
- Avoid if acute elbow or wrist pain
- Warm up shoulders and elbows
- Use light weight for form
- Keep back straight to avoid arching
Spotting
Spotting not required; machine provides safety via weight stack. Use lighter loads if form breaks.
Common Mistakes
- Using momentum from hips
- Flaring elbows out
- Incomplete range at bottom
- Locking elbows fully
When to Avoid
- Elbow tendinitis
- Wrist injuries
- Shoulder impingement
Flexibility Needed
- Adequate elbow flexion
- Shoulder flexion to 90 degrees
Build Up First
- Basic standing posture
- Grip strength for rope hold
Also known as
Rope Cable Curl, Cable Hammer Curl, Standing Rope Bicep Curl
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