High cable curls (also known as high cable bicep curls) are a great way to isolate the arms while keeping constant tension on the biceps. Unlike dumbbell or barbell curls, the cable provides resistance throughout the entire movement—even at the top of the lift. This makes them especially effective for finishing sets, building definition, or improving the mind-muscle connection.
Instructions
- Set the cable pulleys to shoulder or head height and attach a single handle to each side.
- Stand centered between the pulleys and grasp a handle in each hand with your arms extended outward, parallel to the floor.
- Curl the handles toward your ears, keeping your upper arms stationary and focusing the effort on your biceps.
- Squeeze at the top for a brief pause before slowly returning to the starting position.
- Maintain control and avoid swinging or using momentum. Repeat for the desired number of reps.
Want to see a clean demo of this variation? We feature creator videos here.
