High Cable Curls
How to do the High Cable Curls
- 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
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
Slowly bring back the arms to the starting position.
- 4
Repeat for the recommended amount of repetitions.
How to program the High Cable Curls
Sets and reps
As a compound movement, the High Cable Curls responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The High Cable Curls is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Put the High Cable Curls into a plan
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Frequently asked questions
What muscles does the High Cable Curls work?
The High Cable Curls primarily targets the Biceps.
What equipment do I need for the High Cable Curls?
You need Cable. Difficulty level: Intermediate.
How many sets and reps of the High Cable Curls should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
