Standing High-Cable Biceps Curl

Curl with high pulleys on both sides, arms out in a cross at shoulder height. The contraction in maximum shortening emphasizes the biceps peak, double-biceps style.

Visual guide

Reference photo — start and end of the movement.

How to perform

1. 1.Attach a handle to each high pulley and grab one with each hand.
2. 2.Stand in the center with your arms out in a cross at shoulder height.
3. 3.Bend your elbows, bringing the handles toward your ears.
4. 4.Squeeze the biceps hard in the double-biceps position.
5. 5.Return under control to extension.

Common mistakes

• ●Dropping the elbows during the movement
• ●Using torso momentum
• ●Releasing the weight on the return
• ●Elbows too high or sagging

Proper technique