Cable Curl (Rope Extension)

Exercise / Biceps

Cable Curl (Rope Extension) overview

The Cable Curl with Rope Extension is a dynamic bicep exercise that utilizes a cable machine with a rope attachment, providing a unique grip and range of motion for optimal muscle engagement. This exercise targets the biceps while allowing for variations in hand positioning, contributing to well-rounded arm development. Explore the specifications, step-by-step instructions, and variations to maximize the benefits of the Cable Curl with Rope Extension in your arm training routine.

The Cable Curl with Rope Extension primarily targets the biceps.

Cable Curl (Rope Extension) how to perform

  • Step 1: Set up a cable machine with an adjustable pulley system and attach a rope to the lower pulley.
  • Step 2: Stand facing the cable machine, feet shoulder-width apart, and grasp the ends of the rope with an underhand grip (palms facing upward).
  • Step 3: Keep your chest up, shoulders back, and core engaged.
  • Step 4: Inhale and curl the rope towards your shoulders, keeping your upper arms stationary and elbows close to your torso.
  • Step 5: Hold the contracted position for a brief moment, feeling the peak contraction in your biceps.
  • Step 6: Exhale and slowly lower the rope back to the starting position, fully extending your arms.


Perform each repetition with controlled movements, focusing on the contraction of the biceps.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Maintain good posture with your chest up and shoulders back.
  • Keep your upper arms stationary to isolate the biceps.
  • Control the descent and ascent of the rope to maximize muscle engagement.
  • Use a weight that challenges you while allowing for proper form.


  1. Single-Arm Cable Curl (Rope Extension): Perform the exercise one arm at a time for increased focus and muscle isolation.
  2. Hammer Grip Cable Curl (Rope Extension): Hold the rope with a neutral grip (palms facing each other) to target different parts of the biceps.
  3. Cross-Body Cable Curl (Rope Extension): Curl the rope across your body to engage different angles of the biceps.
  4. Seated Cable Curl (Rope Extension): Perform the exercise while seated for added stability and focus.