Rope Cable Curl

Rope Cable Curl Basics

Primary muscles worked: Biceps, Brachialis

Synergist Muscles: Forearms

Mechanics: Isolation

Equipment: Rope extension, cable tower set low

How To Perform The Rope Cable Curl

• Grip the rope attachment with a hammer grip (so that your palms are facing each other).
• Assume a standing position so that your elbows are tucked to the side of your body and your arms are fully extended towards the floor.
• Position yourself so that you face the cable tower.
• Once the proper initial position is reached, you should flex at your elbow bringing your hands towards your shoulders. This movement will require your biceps muscles to work.
• After your hands are about one to three inches away from your shoulder, return your arms to full extension.
• You may perform another rep after your arms have reached full extension.

Rope Cable Curl Tips

• It should be noted that the elbows should stay tight to the body throughout the motion. Allowing your elbows to drift forward with cause you to recruit your shoulder muscles.
• Also, do not lean backward when performing this exercise so that you do hurt your back.

Rope Cable Curl and Sports Application

From a sports specific approach, the rope cable curl really doesn't have any sports movements associated with it. This doesn't mean that the rope cable curl is a pointless exercise. The adaptations in bicep strength and power can be important for athletes that require strength through the arm for success. Sports such as bowling, softball, baseball, and boxing just to name a few can benefit from proper arm balance and stabilization that strong biceps can provide.