Rope Cable Curl
Trains the biceps. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Rope Cable Curl
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What Rope Cable Curl trains
Technique
How to do the Rope Cable Curl
- Attach a rope to the low pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart and grasp the rope ends with a neutral grip (palms facing each other), arms extended down.
- Curl the rope upward towards your shoulders by bending your elbows, keeping your upper arms stationary at your sides.
- Squeeze your biceps at the top of the movement.
- Slowly lower the rope back to the starting position, fully extending your arms with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your elbows pinned to your sides throughout the movement to isolate the biceps.
- Avoid leaning back or swinging your torso to lift the weight.
- Exhale as you curl the rope up and inhale as you lower it back down.
- The neutral grip also works your forearms; focus on squeezing at the top of each rep.
Substitutes
Swap Rope Cable Curl for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Rope Cable Curl for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.