Introduction

When it comes to arm workouts and exercises to enhance the strength and size of your biceps and triceps muscle groups, do you seem to run out of exercise ideas at an alarming rate? Following a series of bicep curls using the dumbbells and barbells to target the front of your arms and a combination of triceps exercises usually implementing dips and kickbacks to target the rear of your arms, do you feel as though your exercise creativity is exhausted?

If this is simply not you and your arm workout regimes are bursting full of alternate exercises then feel free at this point to check out our other articles! If however the opening paragraph described you and you’re somewhat lacklustre arm workouts to a tee then it just might be worth reading on.

If you look at the biceps and triceps muscle groups from a simplistic point of view and only consider their main actions, then you can appreciate that any exercise requiring you to bend or pull under resistance will target your biceps whilst exercises requiring straightening and pushing actions will target your triceps respectively.

Although there are not an infinite number of exercises for these muscles, alterations can easily be made to implement variation. One way to do this is by picking up a rope grip attachment, which you’ll probably find lying on the floor around your gym somewhere and completing the following two exercises:

Rope Exercises To Target Your Biceps And Triceps
Biceps Rope Hammer Curls
  1. Attach the rope attachment to the lowest possible pulley setting.
  2. Stand facing the cable machine approximately 1 foot away.
  3. Grasp the rope in each hand and have your palms both facing inwards.
  4. Keep your elbows tucked into your sides and maintain a straight posture.
  5. Maintain your upper arms in a stationary position throughout the exercise.
  6. Commence by bending your elbows, bringing your forearms towards your biceps.
  7. Towards the peak of the movement rotate your palms and forearms outwards.
  8. Reverse the movement and lower the weight slowly. This is one repetition.
Biceps Rope Hammer Curls Video

Triceps Rope Arm Extension
  1. Attach the rope attachment to the highest possible pulley setting.
  2. Stand facing the cable machine approximately 1 foot away.
  3. Grasp the rope in each hand and have your palms both facing inwards.
  4. Keep your elbows tucked into your sides and maintain a straight posture.
  5. Maintain your upper arms in a stationary position throughout the exercise.
  6. Commence by straightening your elbows, bringing your forearms towards your legs.
  7. Towards the end of the movement rotate your palms and forearms outwards.
  8. Each hand should finish in line with the side of your legs, just beneath your hips.
  9. Reverse the movement and raise the weight slowly. This is one repetition.
Triceps Rope Arm Extension Video

Although the movements themselves are not anything new when it comes to an arm workout, simply by selecting a rope attachment you are achieving so much more. For starters, the rope itself allows you the flexibility to add a twisting movement towards the end of each respective repetition.

This will place emphasis on a different muscular section of your biceps and triceps and if performed consistently over a number of weeks you will note a fuller muscle region.

The second benefit of utilising the rope attachment is that you able to achieve a greater range of motion towards the end of the repetition. Take the triceps exercise for example; by adding a twisting element and partially separating the rope, you are able to take your movement past your torso and achieve a finishing position with your hands at the side of your legs as opposed to in front of them.

Again, exercising over a greater range of motion will achieve further developments over a set period of time.

Final Word

So there you have it, two arm alternatives both achieved using the rope attachment. So next time you’ve got an arm session planned and you’re struggling for exercise ideas, make sure you pick up that rope.