Video Demonstration

This article will cover how you perform the High Cable Curl exercise.

We will include video, image and a written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

High Cable Curls are an Isolation exercise and usually work best when they get added to the end of your training routine.

How to do High Cable Curls

Image Example

how to do the High Cable Curl

Step by Step Description

Step 1: Stand in the middle of two high pulleys with your arms stretched out(your arms should be parallel with the floor). Grab each handle with an underhand grip(your palms facing up).

You are now in the starting position.

Step 2: Bend your elbows curling the handles towards you until they are next to your ears, hold this position for one to two seconds. Focus on flexing your biceps as you pull the handles towards your body. Keep your upper arms stationary and only allow your forearms to move.

Step 3: Slowly lower your hands moving only your forearms back to the starting position.

You have now completed one repetition. Repeat for the selected number you have chosen.

Difficulty Level

The High Cable Curl gets rated at an intermediate difficulty level.

Since your arm gets held in the air, it can create an unstable environment for your shoulders. It is best to start light and slowly increase the weight.

Remember since this is an isolation exercise the focus should be on the pump you can create in the biceps and not moving heavy loads.

Equipment Required

To perform this exercise, you need to have access to a high pully station. You can also perform this if you have access to resistance bands.

High Cable Curl Muscles Worked

The primary muscle worked by high cable curls are your biceps. Your forearms are secondary muscles used for this exercise.

High Cable Curls Benefits

Completly isolates your bicep muscle. If you have hit a sticking point on rows building some additional bicep strength might be just what you need.

Training Tips

Focus on keeping your body and elbows still during your set. Only allow your forearms to move, this will keep the tension on your biceps.

When you are pulling the handles towards you exhale, inhale when you are lowering the weight.

You can also use this exercise as an isometric. Just hold your arm in the contracted position for a set amount of time.

In Closing

Remember to check your ego at the door when you do this exercise. The focus of this movement is on creating a maximal pump in your biceps and not moving the maximal weight.

This lift is an intermediate lift and should get used by people who have ready built a solid foundation of strength.

If you have been performing rows and pull-ups but still feel like your biceps could use some extra development, then you should try high cable curls.

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Barbell Preacher Curl
Reverse Preacher Curl
Cross Body Hammer Curl
Close Grip Barbell Curl

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