High Cable Curls
High Cable Curls is a resistance exercise - elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise - elbow flexion
Exercise technique
- Pulleys
Set both high pulleys to the same height.
- Centered stance
Stand between them and take the handles.
- Upper arms
Extend your arms sideways at shoulder height.
- Palms
Face your palms upward and toward you.
- Curl
Keep your elbows still and bring your hands toward your ears.
- Top pause
Squeeze your biceps without raising your shoulders.
- Extend
Slowly extend your forearms outward against the cables.
Key technique points
- Do not lower your elbows.
- Stand equally far from both towers.
- Do not hit your head with the handles.
- Do not curl your wrists inward.
- Do not rock your torso.
- Use equal cable loads.
Common mistakes
Dropping elbows
The curl plane changes.
Off-center stance
The arms are pulled at different angles.
Shrugging
Upper-arm support shifts toward the neck.
Rocking backward
The torso shares the biceps load.
Curling the wrists
The hand path becomes independent of the elbow.
Abrupt extension
The cables pull the elbows outward rapidly.
Frequently asked questions
High Cable Curls: why is “Dropping elbows” a mistake?
The curl plane changes.
High Cable Curls: why is “Off-center stance” a mistake?
The arms are pulled at different angles.
High Cable Curls: why is “Shrugging” a mistake?
Upper-arm support shifts toward the neck.
High Cable Curls: why is “Rocking backward” a mistake?
The torso shares the biceps load.
High Cable Curls: why is “Curling the wrists” a mistake?
The hand path becomes independent of the elbow.
High Cable Curls: why is “Abrupt extension” a mistake?
The cables pull the elbows outward rapidly.
What should I focus on when doing High Cable Curls?
Do not lower your elbows. Stand equally far from both towers. Do not hit your head with the handles. Do not curl your wrists inward. Do not rock your torso. Use equal cable loads.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.