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Exercise description of the rope cable curl. Learn about the rope cable curl with video and pictures. Also learn how the rope cable curl can improve your sports performance.
Primary muscles worked: Biceps, Brachialis Synergist Muscles: Forearms Mechanics: Isolation Equipment: Rope extension, cable tower set low How to perform the exercise: The athlete should grip the rope attachment with a hammer grip (so that the palms are facing each other). The athlete should then assume a standing position so that the elbows are tucked to the side and the arms are fully extended towards the floor. The athlete should be positioned facing and close to the low cable tower. Once the proper initial position is reached, the athlete should flex at the elbow bringing the hands towards the shoulders. This movement will require the biceps muscles to work. It should be noted that the elbows should stay tight to the body throughout the motion. After the hands are about one to three inches from the shoulder, the athlete may return the arms to full extension. The athlete may perform another rep after the arms have reached full extension. Spotting the exercise: The spotter may either stand to the side or behind the athlete. If the lifter is unable to keep their elbows tight to the body, the spotter may assist the athlete by pushing on the side of their arm toward the body. The spotter may also assist the athlete with the lift by applying upward force on the rope. This should be done when the athlete becomes unable to complete the rep on their own. Sport specific 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. |
