High Cable Curls

A intermediate strength exercise for the biceps, done with a cable.

Main muscles: Biceps
Equipment: Cable
Level: Intermediate
Type: Compound
Movement: Pull

How to do the High Cable Curls

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.
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.
Slowly bring back the arms to the starting position.
Repeat for the recommended amount of repetitions.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the High Cable Curls

Questions

What muscles does the High Cable Curls work?

Mainly the biceps.

Is the High Cable Curls good for beginners?

It's rated intermediate. Beginners can build up to it with Cable Hammer Curls - Rope Attachment first.

What can I do instead of the High Cable Curls?

Good alternatives that train the biceps: Lying Cable Curl, Overhead Cable Curl, Standing One-Arm Cable Curl or Cable Hammer Curls - Rope Attachment.

How many sets and reps of the High Cable Curls should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).