High Cable Curls

A cable-based bicep isolation exercise performed with high pulleys where the arms remain at chest level creating a unique angle and constant tension throughout the movement.

Instructions

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.

Tips

• Keep your elbows and upper arms stationary throughout the movement
• Move only at the elbow joint, avoiding shoulder involvement
• Maintain constant cable tension throughout the entire range of motion
• Squeeze your biceps at the top of the movement for maximum contraction
• Use a controlled tempo and avoid swinging or using momentum