High Cable Curl
Muscle Group
Biceps
Equipment
Cable
Difficulty
Intermediate
Arms-apart curl at the high pulley. Unique position for peak contraction.
How to Perform This Exercise
- 1 Stand or sit, facing the pulley.
- 2 Keep your elbows fixed at your sides (except for specific variations).
- 3 Curl your arms by contracting the biceps to raise the weight.
- 4 Squeeze hard at the top of the movement for one second.
- 5 Lower slowly while controlling the eccentric phase without dropping the weight.
Common Mistakes to Avoid
- Swinging the torso to generate momentum instead of isolating the biceps.
- Not fully extending the arms, limiting the range of motion.
- Lifting the elbows forward, shifting the work to the deltoids.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Biceps brachii
- Brachialis
Secondary Muscles
- Brachioradialis
- Forearms
- Anterior deltoid
Similar Exercises
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