How to Do Cable Bicep Curl Rope

Form Cues

1. 1

   Grip rope with neutral hammer grip, curl to full contraction keeping elbows pinned

2. 2

   The neutral grip hits the brachialis more than a supinated curl

3. 3

   Keep the rope ends together throughout the curl rather than letting them separate

4. 4

   Lower with control, resisting the weight stack the entire way down

Common Mistakes

• ●

  Swinging the rope up with momentum — slow down and feel the constant cable tension working the bicep throughout

• ●

  Letting the elbows drift forward as fatigue sets in — reset position between reps if needed

• ●

  Only curling through a partial range instead of a full stretch-to-contraction motion