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Biceps Rope Curl 101 Video Tutorial

Gym Main Variation Strength


Biceps Rope Curl
Biceps Rope Curl

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type


Required Equipment

Cable Machine

Fitness Level













The Biceps Rope Curl is a dynamic isolation exercise primarily targeting the biceps muscles, with secondary engagement of the forearms. Utilizing a cable machine, this exercise involves gripping a rope attachment with an underhand grip, standing upright, and curling the rope towards the shoulders while keeping the upper arms stationary. The cable machine provides constant tension throughout the movement, maximizing muscle activation and promoting strength and hypertrophy in the biceps. Maintaining proper form, including a controlled eccentric phase and full range of motion, is crucial to effectively target the biceps while minimizing strain on the wrists and elbows. Incorporating Biceps Rope Curls into a comprehensive arm workout routine can help individuals develop well-rounded biceps and forearm strength while improving overall upper body aesthetics and functional strength.

How to Perform

  1. Begin the Biceps Rope Curl exercise by securing a rope attachment to the low pulley cable of the machine and adjusting the weight stack to your desired resistance level.

  2. Position yourself in front of the cable machine with your feet planted firmly on the ground and spaced shoulder-width apart for stability.

  3. Grab the rope attachment with a neutral grip, ensuring your palms are facing each other and your thumbs are directed towards your body.

  4. Keep your elbows close to your sides and initiate the movement by flexing your elbows, curling the rope upward towards your shoulders in a controlled manner.

  5. Focus on contracting your biceps at the top of the movement, squeezing them tightly for maximal activation.

  6. Slowly lower the weight back down to the starting position under control, allowing your arms to fully extend without locking out your elbows.

  7. Aim for a full range of motion with each repetition, ensuring that you feel a stretch in the biceps at the bottom of the movement and a peak contraction at the top.

  8. Maintain proper posture throughout the exercise, keeping your core engaged and avoiding excessive swinging or momentum.

  9. Control the descent of the weight to maximize time under tension and optimize muscle growth.

  10. Complete the desired number of repetitions to effectively target the biceps and forearm muscles, adjusting the weight as needed to challenge yourself while maintaining proper form. Additionally, focus on breathing steadily throughout the exercise to support muscle oxygenation and performance.


  1. Ensure your elbows remain close to your torso throughout the Biceps Rope Curl, avoiding any forward movement that could compromise form.

  2. Maintain an upright posture throughout the exercise, refraining from leaning back or using momentum to lift the weight, thereby maximizing the engagement of the biceps and forearms.

  3. Focus on a controlled and deliberate movement pattern, emphasizing the contraction of the target muscles without relying on momentum or improper body mechanics.

  4. Engage your core muscles to stabilize your body and prevent excessive swaying or shifting during the exercise, promoting optimal muscle activation and minimizing the risk of injury.

  5. Concentrate on maintaining tension in the biceps and forearms throughout the entire range of motion, avoiding any relaxation or disengagement at the top or bottom of the movement.

  6. Avoid gripping the rope attachment too tightly, as this can lead to unnecessary tension in the forearms and wrists, detracting from the targeted muscle engagement in the biceps.

  7. Control the descent of the weight stack to maximize time under tension and promote muscle growth, resisting the urge to let the weight drop quickly at the end of each repetition.

  8. Focus on breathing rhythmically throughout the exercise, inhaling as you lower the weight and exhaling as you curl it upward, to optimize oxygenation and performance.

  9. Utilize proper warm-up and stretching techniques before performing the Biceps Rope Curl to prepare the muscles and joints for the exercise, reducing the risk of strains or pulls.

  10. Pay attention to any discomfort or pain during the exercise, and if necessary, adjust the weight or range of motion to ensure proper form and safety.

How Not to Perform