High Cable Curl tutorial
The high cable curl is done between two high pulleys of a cable crossover with the arms spread out to the sides at shoulder height. It targets the biceps in a shortened position with a strong peak contraction, making it a good shaping and pump movement for intermediate lifters.
How to perform
- Set both crossover pulleys slightly above shoulder height and attach single handles.
- Stand in the center and grab each handle with your palms facing up.
- Extend your arms out to the sides at shoulder height with elbows nearly straight.
- Without dropping your upper arms, bend your elbows to pull the handles toward your ears.
- Squeeze the biceps briefly at the end of the movement.
- Slowly return the handles to the starting position.
Breathing: Exhale as you bend your elbows and inhale as you extend them.
Key tips
- Keep the upper arms level with the shoulders throughout.
- Brace your core so the cables don't pull your body forward or back.
- Use light weight and controlled reps.
Common mistakes
- Letting the elbows drop below shoulder level during the set
- Shrugging the shoulders toward the ears
- Using a heavy load that pulls you off balance
Safety: Since the arms are held elevated, people with shoulder problems or pain should choose a standard low-pulley cable curl instead.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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