How to Do
How to Do Rope Cable Curl With Rotation Squat
The Rope Cable Curl With Rotation Squat should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the Rope Cable Curl With Rotation Squat.
Beginning
Beginning Rope Cable Curl
1. Stand in front of the machine with a rope attachment on a low pulley. You should keep a distance of around 12 inches between you and it.
2. Take a palms-in grip on the rope. Stand up straight and maintain the natural arch of your back and torso.
3. Pull your elbows into your sides and hold them there for the duration of the exercise. The exercise begins with you in this position.
4. Pull your arms up until your biceps meet your forearms with your biceps. As you do so, exhale.
5. Stop for a second at the top and hold while gripping your biceps, then slowly return your weight to the starting position.
Movement
Rope Cable Curl Movement
1. Adjust the cable arm to the lowest position. Attach the rope handle, and select the appropriate resistance.
2. Keeping your feet a shoulder width apart with your toes pointed slightly inwards, hold the rope handle with both hands. Draw up your spine and make sure that your head, shoulders, hips and knees are in line. Bend your knees slightly, and tighten your core muscles to support your back and spine.
3. Drop into a half squat, making sure that your knees don't go beyond your toes. As you push out of the half-squat, rotate your head, torso and hips to one side, allowing your trailing leg to pivot on the ball of the foot. Pull your shoulders back and down and perform a curl by bringing the rope handles up to your shoulders.
4. Lower the weight, and return back to the center. Repeat on the other side, and continue until you've completed the required repetitions.
5. Keep a firm, straight back throughout the exercise at no point should you be arching or rounding your back.
Benefits
Rope Cable Curl Benefits
You can perform this exercise at the gym.
You can use this exercise to help build definition and strength in the biceps, the muscles in front of the upper arms.
Your obliques, the muscles at the side of your torso, will also get a workout as you rotate your body from side to side.
Your core muscles will also be activated to protect your back and spine and to keep your torso upright.
Exercise Aliases
Standing Biceps Cable Curl, Cable Rope Curls, Rope Cable Curl, How to Exercise with Cable Bicep Curls and Rope.
