What It Works

Not all biceps exercises are created equal. Some build bulk—helping your muscles to grow bigger. Others, such as this biceps movement (the Biceps Cable Curl with Rope), are all about shaping, toning, and defining your upper arms. Performing a curl with the rope isolates your biceps almost completely, so you get a peak contraction of the muscle at maximum resistance, says New York City–based personal trainer Sean Evans, who is certified by the Exercise Science Alliance. And this move is easier to do correctly than most biceps exercises, which means you’ll get better results with less risk of injury, he says.

How It Works

The biceps is made up of two muscles located in the front of your arm. There’s a short head that’s called the biceps brachii. This is the muscle you can really feel. It’s the ball-like “head” that pops out when you contract the muscle. The larger muscle is actually the brachialis; it runs underneath the brachii. Together, both muscles help you flex your elbow. Since you’re standing during the movement, you’ll also engage the muscles of your core.

Work It

Starting Position: Use the rope attachment on a cable pulley machine and adjust the pulley to floor level. Stand facing the machine with your legs straight and about shoulder-width apart. Grab the rope with an underhand grip just under the knobs. With your elbows fixed at your sides, straighten your arms downward as far as you can until you feel your biceps fully stretched.

Movement: Curl the rope straight up to your shoulders, keeping your elbows at your sides. At the top of the movement, squeeze your biceps as hard as you can. You should feel a pump in your biceps. Then lower the rope slowly back to the starting position until your arms are fully extended.

Work It Easier

For an easier version, simply use less weight.

Work It HARDer

To make the move more challenging, Evans suggests holding the curl for a few extra seconds at the top of the movement. You’ll feel a stronger contraction and pump in your biceps. You also can add more weight for extra resistance.

When to Work It

Evans recommends adding this movement once a week into your biceps or arm routine after doing your other biceps exercises. For maximum shaping results, Evans says try 3 sets of 12 to 15 reps with low weight.

Remember, this movement is for shaping—not bulking. You should rest for only 30 to 60 seconds between sets to keep your heart rate elevated.

Work It Better

The biceps cable curl with rope is all about pumping your biceps when you curl. Evans says the most important thing to remember is to feel your biceps contract and hold it for a second. And keep these points in mind:

• Keep your abs tight through the entire movement, but keep your neck, back, and shoulders relaxed.
• Fully extend your arm at the bottom of the movement to get the most out of your biceps.
• Use a slow and controlled motion for maximum shaping.