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Biceps

High Cable Curls

High Cable Curls (Start)High Cable Curls (End)
LevelIntermediateEquipmentCableMechanicCompoundForcePull

A biceps curl done with the arms raised to shoulder height holding the handles of a high cable station.

Strength
Primary musclesBiceps

Energy burned

≈ 15 kcalFor 3 × 8–12, rest 90s · ≈ 2.6 kcal/min

Estimate range 11–18 kcal (±25 %)

Muscle mass worked3 %
Effort during a set3.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Set both cable pulleys to a high position and stand between them.
  2. 2Grab a handle in each hand and extend your arms out to the sides at shoulder height.
  3. 3Stand tall with your core braced.

How to perform

  1. 1Curl your hands toward your head by bending your elbows.
  2. 2Keep your upper arms level with your shoulders.
  3. 3Squeeze your biceps at the top.
  4. 4Slowly extend your arms back out.

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Stretches for Biceps

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