Standing Cable Rope Curl

BicepsCable Machine

An isolation cable movement using a rope attachment to target the biceps and forearms. Continuous cable tension keeps your muscles under stress through the entire range of motion.

How to do it

1Attach a rope to the bottom pulley and stand facing the stack.

2Grab the rope ends with a neutral grip (palms facing each other) and stand tall.

3Pin your elbows to your sides and hold them fixed.

4Exhale and curl the rope toward your shoulders, spreading the ends apart at the top.

5Inhale and lower the weight under control without completely locking out your elbows at the bottom.

Common mistakes

Swinging your body to cheat the weight up, taking tension off the biceps and loading the lower back.

Drifting your elbows forward or wide during the curl, turning it into a shoulder movement.

Dropping the weight quickly at the bottom, losing the benefit of the eccentric phase.

Breathing

Exhale as you curl the rope up, and inhale as you lower the weight under control.

Make it harder or easier

To make it easier, drop the weight on the stack; to make it harder, pause and hold a two-second contraction at the top.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.