An isolation exercise targeting the biceps using a cable machine with rope attachment to provide constant tension throughout the movement.
Stand facing the cable machine with rope attachment at shoulder height. Grasp the rope with palms facing up. Keep elbows close to sides and curl the rope up toward shoulders. Squeeze biceps at the top, then slowly lower back to starting position.
Stand facing the cable machine with feet shoulder-width apart. Grasp the rope attachment with palms facing up, elbows close to sides, and arms fully extended.
Return to starting position with arms fully extended, maintaining control throughout the movement.
Keep elbows close to sides, squeeze biceps at top, control the descent, maintain upright posture
Swinging the body, moving elbows away from sides, not controlling the descent, arching back
Increase weight, perform single-arm variations, add tempo variations, or use different rope attachments.
Decrease weight, perform with both hands on one rope, or use a straight bar attachment instead.
Maintain proper form to avoid elbow strain. Keep core engaged to prevent lower back arching. Stop if you experience pain in elbows or wrists.