Attach a rope handle to a low cable pulley.
Stand facing the cable machine with your feet shoulder-width apart.
Hold one end of the rope in each hand using a neutral grip.
Keep your chest lifted and core braced.
Allow your arms to fully extend in front of your body.
Keep your elbows close to your sides.
Curl the rope upward toward your shoulders.
Separate the ends of the rope slightly at the top.
Squeeze your biceps at full contraction.
Lower the rope under control back to the starting position
PT Will Duru’s Perspective
The cable rope biceps curl is one of the best exercises for maintaining constant tension on the biceps.
I like this movement because the cable keeps resistance on the muscles throughout the entire range of motion. Unlike some free-weight curls, there is very little opportunity to rest at the top or bottom.
The rope attachment also allows a more natural wrist position, which many people find more comfortable on their elbows and wrists.
Add this exercise to your training if you want bigger biceps, stronger arms, and improved muscle control.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds bicep size and strength
- Maintains constant tension on the muscles
- Improves arm definition
- Strengthens the forearms
- Encourages a natural wrist position
- Improves mind-muscle connection
- Suitable for all training levels
Frequently Asked Questions
Is the cable rope biceps curl good for beginners?
Yes. It is easy to learn and provides smooth resistance throughout the movement.
What muscles does the cable rope biceps curl work?
It primarily targets the biceps brachii, brachialis, brachioradialis, and forearms.
Why use a rope instead of a straight bar?
The rope allows a more natural grip and can improve comfort while increasing bicep contraction at the top.
Should I separate the rope at the top?
Yes. Separating the rope slightly can help maximise the biceps contraction.
How many reps should I perform?
Aim for 10 to 15 repetitions with controlled form and full range of motion.