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Last updated March 5, 2026
Biceps
Biceps Curl (Cable: Rope)
Curl a rope attachment on a low cable, keeping your elbows pinned to your sides and rotating your wrists outward at the top.
Quick facts
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
Biceps
Secondary
Upper ForearmForearm Flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
CableRope
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a rope handle to the lowest pulley position on a cable machine.
- Stand about one foot from the machine, feet shoulder-width apart.
- Grasp both ends of the rope with a neutral (hammer) grip.
- Step 2Execution
- Keep your upper arms stationary and elbows close to your torso.
- Curl the rope upward by contracting your biceps.
- As the rope reaches the top, split the ends apart and supinate your wrists for a peak contraction.
- Step 3Return
- Slowly lower the rope back to the starting position with control.
- Maintain tension on the cable throughout; do not let the weight stack rest between reps.
- Avoid swinging your body or using momentum.
Alternatives & variations
Explore similar movements targeting the same muscles.
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