Cable Curl – Rope

Learn how to do Cable Curl – Rope with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Biceps Forearms Cablerope

Cable Curl – Rope is a Cable/rope exercise that primarily targets the Biceps, with secondary activation of the Forearms. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Cable Curl – Rope

A cable biceps curl using a rope where you start with a neutral grip and rotate the wrists to a supinated (palms-up) position at the top of the movement.


Instructions:


  • Attach a rope handle to the low pulley of a cable machine.

  • Grab the rope with a neutral grip (palms facing each other).

  • Stand tall, elbows close to your torso, and core engaged.

  • Curl the rope upward by flexing your elbows.

  • As you lift, rotate your wrists so that your palms face up at the top of the movement.

  • Squeeze your biceps at the top, then slowly lower back to the starting position.


Common mistakes:


  • Swinging the torso or using momentum.

  • Letting the elbows drift forward or outward.

  • Not fully supinating at the top.

  • Rushing the lowering phase.

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Muscles & equipment

Primary muscleBicepsSecondary muscleForearms
EquipmentCable Machine

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Cable Curl – Rope

Type
Cable exercise
Primary muscle
Biceps
Secondary muscles
Forearms
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

More Biceps Exercises

Alternating Dumbbell Curl
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Alternating Dumbbell Curl

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Barbell Curl – Straight Bar
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Barbell Curl – Straight Bar

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Cable Biceps Curl – Low Pulley
MET 3.5

Cable Biceps Curl – Low Pulley

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Cable Curl
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FAQ: Cable Curl – Rope

What muscles does Cable Curl – Rope work?

Cable Curl – Rope primarily targets the Biceps, with secondary engagement of the Forearms.

How do you do Cable Curl – Rope correctly?

A cable biceps curl using a rope where you start with a neutral grip and rotate the wrists to a supinated (palms-up) position at the top of the movement....

Is Cable Curl – Rope good for beginners?

Cable Curl – Rope has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Cable Curl – Rope?

Cable Curl – Rope requires: Cable, rope.

What are the benefits of Cable Curl – Rope?

Cable Curl – Rope strengthens the Biceps, engages the Forearms, builds functional strength using Cable, rope. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Cable Curl – Rope?

Similar exercises to Cable Curl – Rope include Alternating Dumbbell Curl, Barbell Curl – Straight Bar, Concentration Curl – Dumbbell, Dumbbell Biceps Curl. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Cable Curl – Rope better than Alternating Dumbbell Curl?

Both Cable Curl – Rope and Alternating Dumbbell Curl target the Biceps. Cable Curl – Rope uses Cable, rope, while Alternating Dumbbell Curl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Alternating Dumbbell Curl
MET 3.5

Alternating Dumbbell Curl

  • No equipment
Barbell Curl – Straight Bar
MET 4

Barbell Curl – Straight Bar

  • Short bar
Concentration Curl – Dumbbell
MET 3.5

Concentration Curl – Dumbbell

  • Dumbbells
Dumbbell Biceps Curl
MET 3.5

Dumbbell Biceps Curl

  • Dumbbells
Dumbbell Hammer Curl
MET 3.5

Dumbbell Hammer Curl

  • Dumbbells

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