Standing high cable curl
Overview of the exercise
The standing high cable curl exercise is a highly effective bicep-targeting workout that utilizes resistance from a cable machine. This exercise is perfect for those looking to build strength and increase the size of their biceps, as well as improve their overall arm definition. The standing high cable curl requires proper form and technique to maximize results, as well as utilizing a resistance that is challenging, yet manageable.
Exercise Profile:
Muscle Group Targeted: Biceps
Equipment: Cable
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: Forearms
Instructions:
Instructions for the Standing High Cable Curl Exercise:
- Start by setting up the cable machines to the highest position possible and selecting the desired weight.
- Stand between the machines with your feet shoulder-width apart and your knees slightly bent.
- Grasp the cable handles using a supinated grip (palms facing upward).
- Keeping your elbows close to your sides, curl the handle towards your chest, contracting your biceps as you do so.
- Pause at the top of the movement, and then slowly lower the handle back to the starting position.
- Repeat the movement for desired number of repetitions.
Standing High Cable Curl Tips
- Focus on Slow and Controlled Movements: The key to maximizing results with the standing high cable curl exercise is to focus on slow, controlled movements. Avoid swinging or using momentum to lift the weight, as this will take the focus away from the biceps and reduce the overall effectiveness of the exercise.
- Use Proper Grip: The grip you use can greatly impact the effectiveness of the standing high cable curl. Use a supinated grip (palms facing upward) to target the biceps and engage the forearm flexors.
- Keep Elbows Fixed: Keeping your elbows in a fixed position, close to your sides, will help to isolate the biceps and minimize the use of other muscle groups.
- Vary the Resistance: To avoid hitting a plateau, it’s important to vary the resistance used for the standing high cable curl. Gradually increase the weight over time to keep challenging your muscles and encourage growth.
