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Instructions
- Lie flat on a bench with your head toward the high pulley.
- Grasp the bar with a supinated grip, shoulder-width apart.
- Keep elbows fixed and curl the bar toward your face.
- Pause briefly when the bar reaches nose level.
- Lower the bar slowly back to the starting position with control.
Technical Tips
- Avoid moving your shoulders or lifting your back off the bench.
- Keep your wrists straight to avoid strain.
- Maintain tension in the biceps throughout the movement.
Breathing Tips
- Exhale as you curl the bar toward your face.
- Inhale slowly as you return to the starting position.
Medical restrictions
- Avoid if you have shoulder impingement or instability.
- Use caution with elbow tendinitis or biceps tendon issues.
High Cable Curls, also known as Lying Cable Curls, are an isolation exercise specifically designed to target the biceps using a high pulley machine. This variation involves lying flat on a bench with the arms extended toward a cable attachment positioned above the head. By pulling the handle or bar toward the face while maintaining elbow stability, the biceps are placed under continuous tension, enhancing muscle fiber engagement. The unique lying position reduces momentum and limits assistance from secondary muscles, which makes the movement especially effective for controlled hypertrophy training. High Cable Curls are particularly beneficial for athletes and bodybuilders seeking to emphasize peak contraction and improve the definition and strength of the upper arm. Incorporating this exercise into your arm day routine can help break plateaus and stimulate new growth through varied resistance angles. Ideal for intermediate and advanced lifters, it combines the advantages of cable resistance with anatomical precision to maximize biceps development in a safe, efficient manner.
What muscles do High Cable Curls primarily work?
High Cable Curls primarily work the biceps, especially the long and short heads, with additional engagement of the brachialis.
Is lying down during High Cable Curls more effective?
Yes, lying down limits body movement and momentum, ensuring stricter biceps isolation and better muscle activation.
Can I do High Cable Curls with a rope attachment?
Yes, using a rope can alter the angle slightly and increase wrist flexibility, but a straight or EZ bar is more common for strict form.
Are High Cable Curls suitable for beginners?
They are best suited for intermediate users due to the required control and setup complexity. Beginners should start with simpler cable curls.
How do High Cable Curls compare to regular dumbbell curls?
High Cable Curls offer constant tension and a unique angle, making them a valuable complement to dumbbell curls for balanced biceps development.