Standing High Pulley Cable Curl overview
The Standing High Pulley Cable Curl is an effective bicep exercise that targets the muscles from a higher angle, providing a unique stimulus for muscle growth and definition. This variation utilizes a cable machine with an adjustable high pulley, offering constant tension on the biceps throughout the movement. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Standing High Pulley Cable Curl in your arm training routine.
The Standing High Pulley Cable Curl primarily targets the biceps.
Standing High Pulley Cable Curl – how to perform
- Step 1: Set up a cable machine with an adjustable high pulley system and attach a straight or EZ bar handle.
- Step 2: Stand facing the cable machine, feet shoulder-width apart, and grasp the handle with an underhand grip (palms facing upward).
- Step 3: Keep your chest up, shoulders back, and core engaged.
- Step 4: Inhale and curl the handle towards your forehead, keeping your upper arms stationary and elbows close to your torso.
- Step 5: Hold the contracted position for a brief moment, feeling the peak contraction in your biceps.
- Step 6: Exhale and slowly lower the handle back to the starting position, fully extending your arms.
Perform each repetition with controlled movements, focusing on the contraction of the biceps.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Maintain good posture with your chest up and shoulders back.
- Keep your upper arms stationary to isolate the biceps.
- Control the descent and ascent of the handle to maximize muscle engagement.
- Use a weight that challenges you while allowing for proper form.
Variations
- Hammer Grip High Pulley Cable Curl: Hold the handle with a neutral grip (palms facing each other) for a variation in bicep activation.
- Cross-Body High Pulley Cable Curl: Curl the handle across your body to engage different parts of the biceps.
- Seated High Pulley Cable Curl: Perform the exercise while seated for added stability and focus.
- Alternating High Pulley Cable Curl: Perform the exercise in an alternating fashion, curling one arm at a time.