High Cable Curl

Technique

The high cable curl is done standing between two high pulleys with arms out to the sides at shoulder height, curling the handles toward your head like a front double-biceps pose. With the upper arms raised, the biceps work in a shortened position with constant cable tension, which makes this a good finishing exercise for the peak contraction.

Steps

1. Set both pulleys slightly above shoulder height and stand in the middle holding a handle in each hand, palms up
2. Raise your arms out to the sides until they are roughly parallel to the floor
3. Keeping the upper arms still, curl the handles toward the sides of your head
4. Squeeze for a second, then straighten the arms slowly without letting them drop

Common mistakes

• Letting the elbows sink below shoulder height as you tire
• Leaning forward to pull with the torso

Variations

• Single-arm high cable curl
• Lying cable curl

FAQ