High Pulley Curl (Cable)

Bicep isolation exercise using the high cable pulley to target the biceps with increased range of motion.

Instructions

1. Attach a handle to the high pulley of a cable machine.
2. Stand away from the machine with your arms extended upward, grasping the handle with both hands in front of you.
3. Keep your elbows slightly bent and your shoulders positioned comfortably.
4. Curl your hands toward your body by flexing your biceps, bringing your hands downward and toward your head.
5. Continue until your forearms are nearly vertical and your hands are close to your shoulders.
6. Squeeze your biceps at the peak contraction.
7. Slowly extend your arms back to the starting position with control.
8. Repeat for the desired number of repetitions.

Tips

• This variation allows for an extended range of motion compared to traditional pulley curls
• Keep a constant tension on the cables throughout the entire set
• Avoid swinging your body or using momentum to lift the weight
• The high pulley position creates an interesting stretch at the top of the movement
• This is excellent for isolation work and can be used as a finisher for arm training