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High Cable Curls

High Cable Curls is an intermediate compound cable exercise that mainly works your biceps.

💪 Biceps🏋️ Cable📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
High Cable Curls: starting position
Starting position
High Cable Curls: end position
End position

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.

Muscles worked

Primary: Biceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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High Cable Curls alternatives

Exercises that train the same main muscle, including options with other equipment.

Drag CurlBarbell · IntermediateDumbbell CurlDumbbell · BeginnerPreacher CurlMachine · BeginnerCable CurlCable · BeginnerReverse Plate CurlsOther · BeginnerBarbell CurlBarbell · Beginner

FAQ

What muscles does the high cable curls work?

It mainly works your biceps.

How many sets and reps of high cable curls should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the high cable curls good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More biceps exercises →