biceps
Cable rope curl
Constant-tension biceps work.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Attach a rope to a low pulley and grab both ends.
- Stand tall with elbows at your sides.
- Curl the rope up, spreading the ends at the top.
- Lower it slowly against the cable's pull.
Beginner tips
- Keep your elbows pinned to your sides.
- Don't lean back to lift.
- Control the lowering, let the cable stay tight.
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