High Cable Curls

High Cable Curls is a intermediate-level compound in the strength category that primarily works the biceps. It is performed with cable.

How to do it

1. 1Stand 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.
2. 2Curl 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.
3. 3Slowly bring back the arms to the starting position.
4. 4Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.