How to do it
Keep your knees slightly bent and brace your abs for stability.
- 1
Attach a rope to the low pulley of a cable machine.
- 2
Stand facing the machine with your feet shoulder-width apart.
- 3
Grasp the rope with a neutral grip (palms facing each other).
- 4
Keep your elbows fixed at your sides and curl the rope towards your shoulders.
- 5
Squeeze your biceps at the top of the movement.
- 6
Slowly lower the rope back to the starting position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows stationary and close to your body to isolate the biceps. Avoid swinging the weight and use a controlled motion to maximize bicep engagement.
Common mistakes
- ✕Rotating the palms to face upward
- ✕Flexing the wrists during the curl
- ✕Letting the rope ends splay apart