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Rope curls

Rope curls are performed via a rope attachment on a low cable pulley. Rope curls allow for greater freedom in grip, and in a similar fashion to the hammer curl, stimulates the brachioradialis greatly rather than just the bicep brachii muscles of the bicep muscle group.

The rope curl can be executed standing or laying on the floor. The latter will increase the strictness of the exercise, increasing intensity and workload on the target muscles. With the rope curl incorporating a weight stack as resistance, the rope curl can be used easily for drop sets, with the resistance easily and quickly changeable.

Performing rope curls

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

  • Set correct resistance on weight stack, and attach rope attachment to low pulley.
  • Stand with back to cable station, and grasp attachment from in-between legs.
  • Alternatively, closely stand facing the cable station and grasp rope attachment from in front.
  • Keep torso erect and back straight, with each hand gripping each end of the rope. Arms should be down by sides, upper arms and elbows stationary, with palms facing inwards.
  • Just using flexion of the elbow, curl rope upwards, keeping palms facing inwards.
  • Keep elbows stationary throughout exercise.
  • After peak contraction, slowly lower the rope attachment, always keeping palms facing inwards.
  • Repeat for desired number of repetitions.

Rope curls courtesy of Fitness Uncovered - Bodybuilding & Fitness

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