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Squatting Cable Curl With Rope

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How To Do A Squatting Cable Curl With Rope Exercise Demonstration Video and Guide

The Squatting Cable Curl With Rope is a great modification of the traditional standing cable biceps curl where you hold an isometric squat, while isolating the biceps with curls.

To get started:

  1. Attach a rope attachment to the low pulley and grip each side of the rope with your hands, with your palms facing each other.
  2. Squat down so your hamstrings are touching your calves, chest upright, with a strong flat back.
  3. With your elbows just on the insides of your knees, bend your elbows to contract your biceps, and curl the rope up towards your shoulders, while externally rotating your wrists, so your palms face up.
  4. Your arms should be locked into this position with only the curling movement coming from the elbow joint.
  5. Under control, slowly reverse the movement and repeat.

Primary Muscles Worked

biceps

Other Bicep Cable Curl Variations

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