High Cable Curls

Also called high cable curl, overhead cable curl and double biceps cable curl.

Works

Biceps

Equipment

Cable

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. 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.
2. Slowly bring back the arms to the starting position.
3. Repeat for the recommended amount of repetitions.

Cues

• Upper arms level with the floor.
• Elbows stay still.
• Curl the handles to the ears.
• Squeeze 1 second.

Common mistakes

• Elbows dropping.
• Leaning into the cables.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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