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High Cable Curls

The High Cable Curls primarily targets your Biceps. It requires cable and is best suited to intermediate lifters.

Intermediate level · Equipment: Cable · Compound · Pull

Primary muscles: Biceps

How to perform High Cable Curls

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

Frequently asked questions

What is the primary benefit of performing high cable curls?

This exercise isolates the biceps brachii, specifically emphasizing the peak of the muscle. The overhead position puts the long head of the biceps in a unique stretch compared to standard curls.

How should I position my elbows for maximum effectiveness?

Keep your elbows fixed in a high position parallel to the floor throughout the entire movement. Avoid letting the elbows drop or drift forward, as this shifts the tension away from the biceps.

What is a common mistake to avoid during this movement?

Many lifters use excessive weight which leads to swinging the torso or shrugging the shoulders. Maintain a stable core and ensure the movement occurs only at the elbow joint.

Is there a beginner-friendly alternative to this exercise?

Beginners can perform single-arm high cable curls to better focus on the mind-muscle connection. This allows for greater control and helps identify any strength imbalances between arms.

What is the recommended set and rep range for high cable curls?

Perform 3 to 4 sets of 12 to 15 repetitions using a controlled tempo. This exercise is best utilized as a finishing movement toward the end of a workout to maximize metabolic stress.

Sample sets & reps for High Cable Curls

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch

See all Biceps exercises →

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