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21s Standing Biceps Cable Curl With Rope

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How To Do 21s Standing Biceps Cable Curl With Rope Correctly

21s using a standing biceps cable curl with rope is a highly effective way to add size to your biceps.

This training protocol targets the biceps at every range of motion during the curling movement.

To get started:

  1. Attach a rope to the low cable pulley and grasp with both hands using a neutral, palms facing in grip.
  2. With you core and glutes contracted and your arms fully extended, with elbows tight to your sides, bend your elbows to contract your biceps and curl the rope, but stop at the halfway point in the range of motion, when your forearms are parallel to the floor.
  3. During the curl, you also rotate your hands so they finish with your palms up.
  4. Complete 7 reps in this limited range of motion.
  5. After your 7th rep, complete 7 more reps, but this time, the start of the range of motion is when your forearms are parallel to the ground and finish at the top of the range towards your shoulders.
  6. After 7 reps, fully extend your arms to the bottom range, and complete the last 7 reps with full range of motion.
  7. Remember, your elbows should be locked to your sides with only the curling movement coming at the elbow joint.

Primary Muscles Worked

biceps

Other Bicep Curl Variations

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