Rope Twist Curl

Technique

How to perform Rope Twist Curl

1. Attach the rope to a low cable pulley and stand facing the machine.
2. Hold one end in each hand with your palms facing each other and your arms extended beside your torso.
3. Curl the rope upward by bending your elbows while keeping your trunk steady.
4. As you curl, rotate your forearms so your palms turn upward near the top; keep your wrists aligned rather than bending them to create the turn.
5. Lower the rope under control, extending your elbows and gradually returning your palms toward each other.
6. Repeat without swinging your torso to lift the load.

Programming relevance

Muscles involved

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