Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Cable Curl (Rope Extension) Instructions

  1. Set up for this type of cable curl by attaching a rope extension to the low pulley cable and selecting the weight you want to use on the stack.
  2. Stand facing the cable machine with your legs shoulder-width apart.
  3. Grasp the rope extension with a neutral grip (thumbs facing the body).
  4. With your elbows tucked in by your sides, slowly curl the rope up as far as possible.
  5. Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position. This is one rep.
  6. Repeat for desired reps.

Cable Curl (Rope Extension) Tips

  • Keep your elbows tucked in at your sides and don't allow them to come forward as you curl the weight up.
  • Don't lean back or swing as you curl the weight up.
1 Comment
Posted on: Thu, 06/27/2013 - 07:19

I dont have this machine is there another way to do this