Barbell Incline Spider Curl
Biceps·E Z Curl Bar·Intermediate
Exercise guide
Cable Standing Bicep Curl Rope-Supinating
The Cable Standing Bicep Curl Rope-Supinating emphasizes the biceps by allowing wrist rotation during the curl. Supinating the hands at the top increases peak biceps contraction and activation.
Category
Strength
Difficulty
Intermediate
Movement
Isolation
Bodyweight
No
Sculpt
How to
How to do the Cable Standing Bicep Curl Rope-Supinating
- 01
Set a cable pulley to the low position and attach a rope.
- 02
Stand facing the machine holding the rope with palms facing each other.
- 03
Brace your core and keep your elbows close to your sides.
- 04
Curl the rope upward while rotating your hands outward.
- 05
Finish with palms facing upward at the top.
- 06
Squeeze your biceps briefly.
- 07
Lower the rope back down while rotating palms inward.
- 08
Repeat for the desired number of reps.
Performance tips
Cues that matter
- Use moderate weight to maintain smooth rotation.
- Avoid swinging the rope or leaning back.
- Control both the lift and rotation.
Common questions
Frequently asked
What muscles does the Cable Standing Bicep Curl Rope-Supinating work?
The Cable Standing Bicep Curl Rope-Supinating primarily targets the Biceps.
Is the Cable Standing Bicep Curl Rope-Supinating a compound or isolation exercise?
The Cable Standing Bicep Curl Rope-Supinating is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Cable Standing Bicep Curl Rope-Supinating?
You need the following equipment: Cable Machine.
What difficulty level is the Cable Standing Bicep Curl Rope-Supinating?
The Cable Standing Bicep Curl Rope-Supinating is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
