Rope curl
- Attach a rope handle to a low cable pulley. Stand facing the machine and grip the rope with both hands in a neutral grip, with your palms facing each other.
- Keeping your elbows tucked into your sides, curl the rope upward toward your shoulders.
- Pause and squeeze your biceps at the top, then slowly lower the rope with control until your arms are straight again.
Tips
- Keep your elbows fixed at your sides throughout the curl so the rope travels in a consistent arc toward your shoulders.
- At the top of the movement, pause briefly and squeeze your biceps before beginning the descent.
- Lower the rope with control rather than letting it drop, maintaining resistance through the full downward path.
Common mistakes
- Letting the elbows drift forward or away from the sides as the rope rises, which changes the path of the curl.
- Leaning the torso back as the weight increases, using the body's momentum to move the rope rather than the arms alone.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
