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Biceps · Intermediate

Cable Rope Bicep Face Curl

Arm curl variation training the biceps without torso swing.

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Exercise overview

Training details

Biceps

Equipment

Cable

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set a rope attachment near face height and stand facing the pulley with your arms extended and palms facing inward.
  2. 02Raise and stabilize your upper arms so your elbows remain near shoulder height throughout the curl.
  3. 03Bend your elbows to draw the rope toward your face, separating the ends to either side of your head.
  4. 04Pause with your biceps contracted while keeping your shoulders down and your trunk still.
  5. 05Extend your arms slowly toward the pulley until the elbows straighten without losing upper-arm position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Overhead Bicep CurlsRelated variationCable Overhead Curl on Stability BallRelated variationBarbell Biceps Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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