Rope Twist Curl

Technique

How to perform Rope Twist Curl

1. Attach a rope handle to the low pulley of a cable machine.
2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
3. Grip the rope with your palms facing each other in a neutral position.
4. Keep your elbows close to your torso and your arms fully extended.
5. Maintain a braced core and an upright posture. This is your starting position.
6. Exhale as you curl the rope upward toward your chest. As you reach the top of the movement, twist your wrists so your palms face upward (supination), maximizing bicep engagement. Pause briefly, squeezing your biceps at the top, then rotate your wrists back to neutral as you slowly lower the rope to the starting position while inhaling.
7. Control the movement to avoid any jerking motions.
8. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Short Head, Biceps Brachii Long Head.