Biceps

Cable Rope Biceps Curl

Intermediate

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muscles worked

primary

Biceps

secondary

Forearm

How to do it

Execution:

1
Hold the rope attachment on the cable with palms facing each other (neutral grip).
2
Flex your elbows, keeping them tucked to your sides.
3
At the top, spread the rope ends apart for a stronger biceps contraction.
4
Lower under control to full extension.

Tip: splitting the rope at the top deepens the supination — pause briefly there to max the squeeze.