About the Seated Rope Curl Exercise

Since preacher curls prevent swinging and force you to use strict form, they are a great way to isolate the biceps. The only problem associated with the typical version is that during the finishing point of the movement (as the arms are fully flexed), the biceps are somewhat alleviated from the tension.

This is where the rope version comes into play. By using a rope attached to a cable column (seated rope curls), tension is placed upon the biceps throughout the entire stage of the movement. Using a rope also allows you to rotate the palms upwards throughout the contraction. This movement, which is termed as supination, is very effective when it comes to maximizing bicep recruitment.

How to Perform the Seated Rope Curl Exercise

1. Slide the cable column to the very bottom, attach the rope attachment and position the preacher bench towards the column.
2. While seated on preacher bench, have your spotter pass you the rope. Grasp the rope using a neutral grip and rest triceps atop the padding.
3. Exhale and flex your arms drawing your hands towards your shoulders. Keep in mind that the hands should be rotated upwards throughout the contraction.
4. Inhale and at a controlled speed, allow arms to extend back to starting position. There should be only a very slight bend at the elbows at this position.
5. Repeat until the desired number of repetitions are completed.