Cable High Curl

Setup

1. 01Set a pulley at or slightly above shoulder height with a single handle.
2. 02Grab the handle underhand and step back so the arm is extended toward the stack at shoulder level.
3. 03Stand with a staggered stance and brace the trunk.

Execution

1. 01Curl the handle toward your ear, as if hitting a front double-biceps pose.
2. 02Keep the upper arm horizontal and still while the forearm moves.
3. 03Squeeze the biceps hard at peak contraction for a second.
4. 04Extend the arm back toward the stack with control and repeat, then switch sides.

Checkpoints

• -Upper arm stays at shoulder height for the entire set.
• -Cable tension is maintained at full extension.
• -Wrist stays neutral or slightly flexed, not bent back.
• -Torso does not rotate toward the stack.

Common mistakes

• -Dropping the elbow so it becomes a standard curl.
• -Yanking the handle with body rotation.
• -Cutting the extension short and only working the top half.
• -Loading so heavy the shoulder takes over.