Strength Training · Bodybuilding
High Cable Biceps Curl
The high cable biceps curl trains your biceps with your arms raised out to your sides. You bend your elbows to bring two cable handles toward your temples.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Set both cable pulleys slightly above shoulder height.
- Take one handle in each hand with your palms facing upward.
- Stand centered between the pulleys with your feet hip-width apart.
- Position your arms out to your sides at shoulder height, with your elbows nearly straight.
- Bend your elbows to draw the handles toward your temples.
- Slowly extend your elbows to return the handles to the starting position.
Form cues
- Keep your upper arms still.
- Keep your shoulders away from your ears.
- Keep your wrists straight.
Common mistakes
- Swaying your torsoUse a slightly staggered stance and brace your abdomen to keep your body steady.
- Cutting the curl shortLower the weight so you can complete your comfortable range rather than moving the handles only a few inches.
- Snapping your elbows straightFinish the return before your elbows forcefully lock out.
Safety
Excessive weight can pull your raised arms backward or strain your elbows during the return. Fatigue makes these positions harder to control.
- Start with a light, equal load on both stacks.
- Check that both pulley locks and handle clips are secure.
- End the set when you can no longer control the handles.
- Guide the weights back to rest before releasing either handle.
If holding your arms at shoulder height causes shoulder pain, choose an arms-at-your-sides curl or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Crossover
- Single Cable Handle
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Finish each set with about two controlled reps left in reserve.