Cable Curl – Rope

Learn how to do Cable Curl – Rope with proper form. Watch the 4K video, 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 70kg person burns approximately 123 calories 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 Worked by Cable Curl – Rope

Primary Biceps
Secondary
Forearms

Equipment

  • Cable
  • rope

Calories Burned Doing Cable Curl – Rope

เครื่องคำนวณแคลอรี่

MET 3.5
การเผาผลาญโดยประมาณ
123 แคลอรี่

แคลอรี่ = MET × น้ำหนัก (kg) × เวลา (ชั่วโมง)

Quick Facts: Cable Curl – Rope

Type
Cable exercise
Primary muscle
Biceps
Secondary muscles
Forearms
MET value
3.5
Calories (30 min, 70kg)
≈ 123 cal
Video quality
4K with male and female demonstrations

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.

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.

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.

Is Cable Curl – Rope better than Alternating Dumbbell Curl?

Both Cable Curl – Rope and Alternating Dumbbell Curl target the Biceps. Choose based on your available equipment and training goals.

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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