High Cable Curls

Set the cables up high like honey jars on a top shelf, then curl those handles in with proud bear paws. Keep your elbows up, shoulders steady, and squeeze your biceps like you are hugging a tree. Slow and controlled reps make the cable tension feel like a cozy, constant tug.

Instructions

1. Set both cable pulleys to a high position and attach single handles.
2. Stand centered between the stacks and grab a handle in each hand with palms facing forward.
3. Step forward slightly to create tension, arms out to the sides with elbows lifted about shoulder height.
4. Brace your core and keep your chest tall and shoulders down and back.
5. Curl the handles toward your temples/forehead by bending at the elbows while keeping upper arms fixed.
6. Squeeze the biceps at the top without letting elbows drift forward.
7. Lower slowly to the start position under control and repeat for reps.

Benefits

• Isolates the biceps with constant cable tension through the range of motion
• Can increase peak contraction and mind-muscle connection
• Helpful alternative to dumbbell curls for more consistent resistance
• Trains elbow flexion strength with strict form
• Allows easy load adjustments and smooth reps

Key Points

• Keep elbows high and mostly in line with the shoulders throughout the set.
• Move only at the elbow; avoid turning it into a row or a front-delt movement.
• Control the negative to maintain cable tension and reduce swinging.
• Use a stance that keeps constant tension without leaning back excessively.
• Stop if you feel sharp pain at the front of the shoulder; reduce range or load.

Common Mistakes

• Letting elbows drop and turning the movement into a standard cable curl
• Leaning back and using body momentum to move the weight
• Shrugging shoulders up and stressing the neck/traps
• Allowing wrists to bend back excessively instead of staying neutral
• Using too much weight and shortening the range of motion