Cable Curl

Cable curl rope edition

video

How to do a cable curl?

Set-Up: Stand facing a cable machine with a rope attachment connected to the low pulley. Grip the ends of the rope with a neutral grip (palms facing each other). Stand tall with your feet shoulder-width apart, keeping your elbows close to your sides and your core engaged.

Control the Movement: Curl the rope handles up towards your shoulders, focusing on squeezing your biceps at the top. Keep your elbows stationary and avoid swinging or using momentum. Lower the rope back down slowly and under control, fully extending your arms without locking out your elbows.

Focus: Focus on keeping tension in your biceps throughout the movement. Avoid flaring your elbows or letting your shoulders do the work. The more control you maintain, the more effectively you’ll target the biceps.

Breathe and Stabilize: Inhale as you lower the rope and exhale as you curl up, keeping your core tight to maintain stability and proper form throughout the movement.

Muscles Activated:

Biceps

Cable Curl Overview:

The cable curl with a rope attachment is an effective variation of the standard bicep curl that emphasizes both the biceps and forearms. Using a neutral grip (palms facing each other), this exercise allows for a greater range of motion and constant tension throughout the movement. The rope attachment also encourages a wider contraction at the top, engaging the brachialis and biceps more intensely. It’s a great addition to arm workouts for enhancing both size and strength.

Some of these variations include:

• Barbell Bicep Curl
• Dumbbell Bicep Curl
• Dumbbell Hammer Curl
• Concentration Curl
• Preacher Curl
• Incline Dumbbell Curl
• EZ-Bar Curl
• Reverse Curl

These variations focus on different angles and grips to engage various parts of the biceps and forearms.