Rope Cable Curl Alternative

This is a good variation that will place constant tension on the biceps by having to resist gravity on the lowering phase of the motion.

Rope cable curl alternative. It uses a neutral palms facing one another grip which targets the forearms and brachialis muscles in addition to the biceps. Grasp the rope with a palms in grip. It s no need to pick just one. You should be about 12 inches away from it.

Ideally include them both in your training routine. At the beginning and end of a dumbbell or barbell curl you move the weight about parallel to the floor and thus don t fighting against gravity once you get into. Stand straight up while keeping the natural arch of your back and torso stationary. This uses a parallel grip which is probably the most natural for the curling motion.

Alternatives to cable crossover flyes chest much like the pec deck only 100 times better this movement is similar to dumbbell flyes and arnold swears the key to a big chest is flyes. Concentration curls the best preacher curl alternative this movement is the closest it gets to a dumbbell preacher curl without the preacher station. Sure you can try cable rope hammer curls or swiss bar hammer curls but the traditional bicep curl is still more versatile. Also it requires no dedicated preacher curl.

The cable rope hammer curl is a popular arm focused exercise performed with a rope handle attached by a cable to a weight stack. Since most people will not have a cable crossover in their garage gym i suggest replacing the crossover with dumbbell flyes or crossovers with resistance bands. Ditch the traditional biceps curls and perform five eccentric curls that is lower the weight slowly during the negative phase and then curl it back up at normal speed. Both exercises can be performed at home or in the gym and have multiple variations.

Using a rope allows you to place your hands in a neutral position hammer grip. Dumbbell crunches are a great alternative for cable crunches. It minimizes the cheating opportunity as there will be no swinging if done correctly.