Rope Curl

Directions:

Preperation/body position

1. Set correct resistance on weight stack, and attach rope attachment to low pulley.
2. 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.
3. 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.

Excution/Movement

1. Just using flexion of the elbow, curl rope upwards, keeping palms facing inwards.
2. Keep elbows stationary throughout exercise.
3. After peak contraction, slowly lower the rope attachment, always keeping palms facing inwards.
4. Repeat for desired number of repetitions.

Comments

Similarly to the dumbbell hammer curl, the rope curl will recruit the brachioradialis, as the biceps brachii are mechanically weak during this grip.

To minimise secondary muscle recruitment, the exercise can also be performed laying down on the floor. This will help support the back throughout the exercise, hopefully minimising any hip movement which would take stress away from the target muscle. Elbows and shoulders should remain stationary throughout this movement also.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.