Body part
Biceps
Instructions
- Attach a rope handle to the low pulley of a cable machine.
- Stand facing the machine and grasp both ends of the rope with a neutral grip (palms facing each other).
- Step back slightly to create tension in the cable, and stand with your feet shoulder-width apart.
- Keep your elbows close to your torso and your back straight.
- Begin the movement by curling the rope upward, contracting your biceps as you bring the ends of the rope to shoulder level.
- Hold the peak contraction for a moment, ensuring to squeeze the biceps tightly.
- Slowly lower the rope back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions, maintaining controlled movements throughout.
Advice
- Focus on maintaining a neutral wrist position throughout the movement to increase activation of the brachioradialis and avoid wrist strain.
- Ensure that your elbows remain close to your torso to maximize bicep engagement and prevent shoulder involvement.
- Adjust the cable height and select an appropriate weight that allows you to perform the exercise with proper form and full range of motion.
- Engage your core to stabilize your body and prevent unnecessary swinging or using momentum.
- Use a slow and controlled tempo, especially during the eccentric (lowering) phase, to enhance muscle tension and growth.
- Squeeze your biceps at the top of the movement to fully contract the muscles and boost muscle activation.
- Avoid letting your shoulders roll forward or back; keep them in a stable, natural position to maintain proper alignment.
- Incorporate varied grip widths and rope attachments periodically to target different areas of the biceps and avoid plateauing.
- Include progressive overload by gradually increasing weight or number of repetitions as you become stronger.
- Maintain a slight bend in your knees to support a stable and balanced posture throughout the exercise.
