The Squatting Biceps Cable Curl (With Rope) is a great modification of the traditional biceps cable curl where you hold an isometric squat, while isolating the biceps with curls.
To perform SQUATTING BICEPS CABLE CURL (WITH ROPE):
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 inside of your knees, bend your elbows to contract your biceps and curl the rope up towards your shoulders, while externally rotating so your palms face up.
4. Your arm should be locked into this position with only the curling movement coming at the elbow joint.
5. Under control, slowly reverse the movement and repeat.
To pump your biceps, check out our The Biceps Blaster Workout video. Give it a try!
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