rope press down (triceps)

The rope curl is a bicep exercise that uses a rope attachment on a cable machine. It targets the biceps and forearms, helping build arm strength and size. Here's how to do it:

Attach a rope to the low pulley of a cable machine. Stand straight, holding the rope ends with a neutral grip (palms facing each other).

Keep your elbows close to your sides and your upper arms stationary. Curl the rope towards your shoulders by contracting your biceps.

Squeeze at the top, then slowly lower the rope back to the starting position. Keep the movement controlled to maximize muscle engagement.