Cable Rope Curl

Pro Tip

Focus on squeezing the biceps consciously throughout the entire movement for the greatest effect.

How To

  1. Stand upright, gripping one edge of the rope with each hand using a neutral grip.
  2. Keeping your upper arms by your side, exhale and raise the rope up towards your shoulders by flexing your arms. Avoid using your legs or back to lift.
  3. Continue until your arms are fully flexed and the rope cannot be curled any further.
  4. Inhale and lower the rope back down, returning to the starting position.

Primary Muscle Groups

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.


Rope Attachment

Try to grip the attachment so that you are holding a similar length of rope in each hand.

Single Pulley Tower

If unavailable, you can go to a machine with two towers instead. If you do this, just use one of the two towers.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment