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High Cable Curls

IntermediateStrengthTier T3

Stand between two high pulleys with the upper arms parallel to the floor and the palms facing in. Curl both handles inward toward the head.

Targets: Elbow
Muscles: Biceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set both pulleys high and stand centered between them gripping a handle in each hand.
  • Position the upper arms parallel to the floor with the palms facing you.
  1. He stands centered between the two high pulleys, a handle in each hand, upper arms held out parallel to the floor, palms facing him, elbows extended wide.

    Step 1 of 5

    Stand between the two high pulleys gripping a handle in each arm with the upper arms parallel to the floor and the palms facing you.

  2. He curls both handles inward toward his head, forearms flexing while the upper arms stay parallel to the floor and stationary.

    Step 2 of 5

    Curl the handles towards you, moving only the forearms.

  3. He holds the finish with both handles sat next to his ears, upper arms still parallel to the floor, biceps squeezed.

    Step 3 of 5

    Curl until the handles sit next to the ears and squeeze the biceps.

  4. He extends both forearms back out toward the parallel-arm start, the handles travelling wide while the upper arms stay parallel to the floor.

    Step 4 of 5

    Slowly bring the handles back toward the parallel start.

  5. He stands centered between the two high pulleys, a handle in each hand, upper arms held out parallel to the floor, palms facing him, elbows extended wide.

    Step 5 of 5

    Stand between the two high pulleys gripping a handle in each arm with the upper arms parallel to the floor and the palms facing you.

Breathing

  • Exhale while curling the handles toward the ears.

Safety Information

Keep the upper arms stationary and move only the forearms. Keep the elbows from dropping below the parallel line rather than letting the arms hang. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.