Rope Pulley Bicep Curl on Decline Bench
Decline-bench rope curl that provides constant tension and a unique angle for the biceps.
ArmsIntermediateStrengthCurl
At a glance
| Muscles worked | Primary: biceps. Secondary: forearms |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~24 kcal |
How to do it
- Lie on a decline bench and grip a rope attached to a low or mid pulley.
- Curl the rope toward the shoulders while keeping the upper arms stable.
- Squeeze the biceps at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Cable Pulley
- Rope Attachment
- Decline Bench
Coaching tips
Benefits
Decline-bench rope curl that provides constant tension and a unique angle for the biceps.
Common mistakes
Avoid swinging the rope or letting the elbows drift forward.
Make it harder
Increase weight or slow the tempo.
Make it easier
Perform a standing rope curl.
Breathing
Exhale as you curl, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.