High Cable Curls
The High Cable Curls targets the Biceps and suits intermediate-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to High Cable Curls
- 1
Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.
- 2
Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as you squeeze the biceps.
- 3
Slowly bring back the arms to the starting position.
- 4
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the High Cable Curls work?
The High Cable Curls primarily targets the Biceps. It's an effective compound exercise for building biceps strength.
Is the High Cable Curls good for beginners?
The High Cable Curls is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the High Cable Curls?
You need cable to perform the High Cable Curls. Most commercial gyms will have this available.
Track Your Progress
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