High Cable Curl: How-to, Tips & More
The High Cable Curl is a intermediate isolation exercise for your biceps. You do it with cable machine and single handle. It is a good fit when your goal is muscle growth.
Muscles worked
Biceps
Primary
How to do the High Cable Curl
- Set both pulleys high and stand between them, holding a handle in each hand.
- Raise your arms out to the sides at shoulder height, palms up.
- Curl the handles toward your head, keeping your upper arms still.
- Straighten your arms slowly.
High Cable Curl tips
- Keep your elbows at shoulder height the whole set.
- Use a light weight and squeeze hard.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Single handle
Type
Isolation
High Cable Curl alternatives
More biceps exercises
Alternating Dumbbell Curl
Dumbbells
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Frequently asked questions
What muscles does the High Cable Curl work?
The High Cable Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the High Cable Curl good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the High Cable Curl?
You need cable machine and single handle.
Add High Cable Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon