IsolationCable
High Cable Curl
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Set cable pulleys to the highest position on both sides of the cable machine
- Stand in the center and grasp both handles with an underhand grip
- Step forward slightly with arms extended out to your sides at shoulder height
- Keep your upper arms parallel to the floor throughout the entire movement
- Take a deep breath and curl both handles toward your head by contracting your biceps
- Keep your elbows high and stationary - only your forearms should move
- Squeeze your biceps as hard as possible at peak contraction for 1 second
- Slowly extend your arms back to the starting position with control over 2-3 seconds
💡Coaching Cues
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Keep your upper arms parallel to the floor - this maintains constant biceps tension
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Curl the handles toward your head for maximum biceps engagement
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Keep your elbows high and still - don't let them drop down
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Squeeze your biceps hard at the peak - imagine doing a front double biceps pose
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Control the extension over 2-3 seconds for muscle growth
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Maintain constant cable tension - the cables should never go slack
⚠️Common Mistakes
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Dropping your elbows down - keep them shoulder height throughout
