High Cable Curl

BicepsCable Crossover

A high cable isolation movement for the biceps. Cable tension keeps continuous load on the muscles throughout the entire range of motion.

How to do it

1Stand in the center of a cable crossover machine and grab the high pulley handles with an underhand grip.

2Raise your upper arms out to the sides until they are parallel to the floor.

3Keep your elbows locked in place and curl the handles toward your ears.

4Hold the contraction for a full second at peak effort.

5Slowly extend your arms back out without letting your elbows drop.

Common mistakes

Letting your elbows drop during the curl, stripping tension off the biceps.

Jerking your body or driving your shoulders forward.

Cutting the range short by not extending your arms fully at the start.

Breathing

Exhale as you curl the handles inward; inhale as you return to the starting position.

Make it harder or easier

To make it easier, drop the weight to maintain proper elbow height; to make it harder, hold the flexed position for 3 seconds on every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.