Biceps
Rope Curl
The Rope Curl is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: brachialis 35%, biceps (long head) 22% and brachioradialis 20%.
Also known as: cable rope curl
How to do it
- Clip a rope to a pulley at the lowest position.
- Grip the rope ends with the palms facing each other and step back one step.
- Stand tall, feet hip-width, arms straight and elbows at your sides.
- Curl the rope toward the chest, pulling the ends slightly apart near the top.
- Lower slowly until the arms are straight and the cable is still taut.
Tips
- Hold the top briefly while spreading the rope for a stronger contraction.
- Keep the elbows fixed so the upper arms do not swing.
Common mistakes
- Leaning back to heave the rope up.
- Letting the wrists bend back under the load.
Muscles worked by the Rope Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A neutral grip takes the biceps out of its strongest position, so brachialis and brachioradialis take a larger share of elbow flexion.
Rope Curl alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Rope Curl work?
Mainly the brachialis. The biceps (long head) and brachioradialis assist.
Is the Rope Curl good for beginners?
Yes. The Rope Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Rope Curl?
For example the Band Hammer Curl, Hammer Curl and Cross Body Curl. They train mostly the same muscles, some with different equipment.
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