Standing Cable High Bicep Curls
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Strength Training
Upper Body
Arms
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Cable Machine with Rope Attachment
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All Levels
Overview
The standing cable high curl with a rope attachment targets the biceps with an emphasis on the short head due to the elevated arm angle. The rope grip allows for a natural wrist position and slight external rotation at the top, increasing the range of motion and muscle engagement. A great variation to challenge biceps from a new angle.
Muscles Worked
PRIMARY:
Biceps brachii (short and long head)
SECONDARY:
Brachialis
Forearms
Deltoids (stabilizers)
Core (as stabilizer)
STEP-BY-STEP INSTRUCTIONS
Attach a rope to a high pulley and select a moderate weight.
Stand facing the cable machine with your feet hip-width apart.
Grab the rope with both hands, palms facing in, arms extended outward at shoulder height.
While keeping your upper arms in place and elbows high, curl the rope ends toward your head.
Squeeze your biceps at the top, then slowly return to the starting position with control.
Repeat for the desired number of reps, maintaining arm height and posture.
Benefits
Targets the biceps in a shortened, elevated arm position
Emphasizes the short head of the biceps
Enhances peak contraction and range of motion
Rope attachment improves wrist alignment and comfort
Low joint stress with continuous cable tension
COACHING CUES
Keep your elbows level with your shoulders-don’t let them drop
Squeeze hard at the top like you’re trying to flex in the mirror
Move only your forearms; keep the upper arms stable
Control the return to avoid letting the weight yank you back
Maintain a tall posture and strong core engagement
Notes
This movement is ideal for biceps isolation during upper body or arm-focused training days. Use moderate weight to maximize control and contraction. It pairs well with compound pulling or pressing movements for a well-rounded upper body routine.