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The high cable curl, also known together an overhead bicep curl, is among the just exercises the trains all four functions of the biceps simultaneously.

You are watching: One-arm high cable curl

Of course, you can train this functions—elbow flexion, forearm supination, shoulder flexion, shoulder abduction— in the exact same workout yet with different exercises.

But why do in four exercises what girlfriend can attain with one?

As you'll soon learn, though. There are a lot an ext benefits to high cable curls than just convenience. Cables are basic on the joints and deliver a an effective muscle pump when you lift through the proper form. For this reason lets right into the optimal method for this bicep-blasting exercise.

Related: within bicep workout


Table that Contents show
High cable curl exercise details
how to carry out an overhead cable curl v proper kind
High cable curly mistakes
Curling in prior of your head
Not proactively supinating your wrists
not elevating her shoulders
utilizing the wrong type of cable maker
Trying come fit your body to the machine's dimensions
High cable curl services
thicker biceps
faster connective organization recovery
massive arm pump
High cable curl variations
One-arm high cable curl
Kneeling cable overhead curly
Neutral-grip cable crossover curls
Conclusion: How reliable are overhead curls for structure the biceps?

High cable curl practice details

Other Names: Crucifix curls, Hercules curlsMain Muscles: Biceps brachiiSecondary Muscles: Brachialis, brachioradialis, forearm flexorsExercise Type: StrengthExercise Mechanics: IsolationDifficulty Level: IntermediateEquipment Needed: Cable machine, single handle

How to carry out an overhead cable curly with suitable form


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Here you'll learn just how to execute two-arm high pulley curls with the optimal muscle-building form. The technique is practically the exact same for one eight high cable curl yet with a couple of nuances that we'll talk about in an ext detail in the variations ar of this article.

Set the pulleys on a cable crossover maker above head height.Attach a solitary cable take care of to each carabiner clip.Stand in the center of the cable crossover station and grab the handle so the your arms space outstretched in a "crucifix" position.Turn the handle so that your palms are facing the ceiling.While maintaining your elbow locked out, advanced the handles slightly through lifting your shoulders up.Curl the handles behind your head and also squeeze your biceps.Elevate your elbow slightly together you squeeze your biceps to intensify the peak contraction.Hold the contraction for a second and then release the handles under regulate until your elbows are when again locked out.Repeat because that 3-4 set of 12-20 reps

High cable curl mistakes

Few practice pump increase the biceps as reliably as the high pulley cable curly does. And also that's because it offers a optimal contraction that's virtually unequaled in intensity. Yet, if you make any kind of of these 5 kind mistakes, then you'll quickly turn this movement right into just an additional average bicep exercise.

Curling in former of your head


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Although the main functions of the biceps space forearm supination and elbow flexion, the biceps additionally assist through shoulder kidnapping (raising your arms out to the sides). <1> as such, come absolutely maximize your bicep stimulation throughout the cable crossover curl, you require to totally abduct her shoulders together if you were doing a lateral raise. This top arm positioning is why the practice is commonly referred to together a crucifix curl.

You'll still acquire a an excellent workout by curling the handle in front of your head since you're quiet fulfilling the two main bicep functions. However, friend won't feeling the same intensity in the height contraction as as soon as you curl behind your head because you're neglecting the shoulder abduction component of the muscle.

Also, protect against curling to her head because your head will inhibit your range of motion.

Not actively supinating her wrists


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Research shows that the quick (inner) head the the biceps is most energetic during merged flexion and supination. <2> This means that when you flex your elbow (i.e., once you curly the handles behind your head), girlfriend should also have supinated palms (palms that are dealing with up towards the ceiling).

Note words combined.

Don't rotate your palms right into a neutral or pronated position as you reduced the weight. Keep your palms supinated because that the whole duration that the set, and also you'll gain rewarded through thicker eight in due time.

Also, think about transforming your pinky finger inwards together you curl the handles because this boosts the amount of forearm supination and thus additionally intensifies the optimal contraction.

Not elevating your shoulders


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As mentioned, the biceps aid in shoulder abduction, together in raising your arms the end to the sides. However did you understand that they also assist in shoulder flexion? (as in increasing your arms up throughout a front raise). <3>

We have the right to use this straightforward fact of human being anatomy come our benefit to develop bigger biceps. By raising your shoulders increase while their slightly behind you, you're raising the joining of the biceps lengthy (outer) head because that certain head the the biceps, unequal the short head, actually the cross the shoulder joint.

You deserve to take this a step further by elevating your elbow as friend contract her biceps, which, again, will rise the joining of your lengthy head because it's an instance of linked shoulder flexion (raising the handles up) and shoulder abduction (raising her arms the end to the sides).

Using the wrong type of cable machine


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In stimulate to acquire a full biceps stretch during overhead curls, you must use a cable an equipment that lets you raise her arms to her sides—elbows fully locked out—without the weights poignant the stack.

For many people, a long rather than compact cable crossover terminal is the only devices that will allow them to perform a ideal two-arm high sheave cable curl.

But if her wingspan is too huge for the machine, then you can do the practice in a kneeling position and also still obtain the same results. This works due to the fact that now the cables need to travel down as well as to the political parties of the pulleys.

If you still can't obtain a complete biceps large in the kneeling position, climate you have the right to just carry out the one eight high cable curl. If anything, the single-arm version will permit you to lift more heavier weights. Plus, due to the fact that you just need accessibility to one cable pulley, you have the right to do the one-arm different on any type of cable machine, which is particularly helpful if girlfriend train in a busy gym.

Trying come fit your body come the machine's dimensions


Despite not being may be to acquire a full range of movement on the overhead cable curl, some stubborn lifters shot to pressure their human body to to the right the dimensions of the cable device by performing partial reps.

While this training format has the place, it's no optimal for muscle expansion because, for maximum development, muscles must be stretched and also contracted under resistance.

So as mentioned, if the an equipment is too little for your hulking frame, then just do the one-arm version. Sure, her workout will certainly take a little longer, but the end an outcome of larger arms will be worth the gentle inconvenience that unilateral training.

High cable curly benefits

There are numerous other pulley-based exercises, such together the standard one arm cable curl, the reliably build bigger biceps with enough consistency in the gym. So what's therefore special about the high cable curl? Let's discover out!

Thicker biceps


Free weights have a reputation for building mass, conversely, cables are usually thought of as a training device for "sculpting" the muscle or creating more definition. This presumption is only half true.

Free weights many definitely construct muscle mass. However cables are just as effective for generating durable hypertrophy when provided correctly. And the humble cable overhead curl is a shining example of such an exercise.

Unlike totally free weight exercises, it provides continuous tension. How?

Because the minute you elevator the handle, the weight stack becomes elevated, which method that her biceps need to resist it.

Moreover, through crucifix curls, you're acquiring shoulder flexion and also abduction in addition to elbow flexion and also forearm supination. In various other words, you're training every one of the biceps functions in one fell swoop.

Not only does the capacity to train every one of the bicep features simultaneously make Hercules curls one incredibly effective exercise, but it also means that you're maximizing her bicep stimulation top top every collection that you execute (with an excellent form, that course).

Faster connective tissue recovery


Nobody will deny that complimentary weights build mass. Yet, neither deserve to anyone deny that complimentary weight training can take its toy fee on the joints.

Since tendons and ligaments take longer to recover than muscle tissue, utilizing a more joint-friendly maintain tool choose cables can assist you come maximize her bicep gains due to the fact that when her connective organization is maybe to heal faster, you're also able to train her muscles an ext frequently.

Keep this in mind next time you're debating even if it is to do a two-arm cable curly or a dumbbell curl. Both have actually their place, however the previous is absolutely a bit much more joint-friendly.

Massive eight pump


From a kinesiology perspective, muscles have three lengths; short, middle, and also long.

The Hercules curl trains the bicep in the shortest position, which means that it naturally creates a an ext intense optimal contraction than, say, incline curls, which work the biceps in their lengthened or extended position.

As such, exercises that train your muscles in their shortest anatomical place tend to produce a more powerful pump. This might not have much bearing on yes, really muscle growth because "the pump" is just a short-term perk that lifting weights, however seeing her biceps inflate prior to your eyes can absolutely keep girlfriend motivated.

High cable curly variations

There space some fantastic overhead cable curl alternative exercises the end there. For example, cable hammer curls really "hammer" the brachioradialis (a an essential forearm muscle) and the often neglected brachialis muscle, which deserve to actually assist to push your biceps out and make them appear rounder.

Yet, through a few simple modifications, you have the right to upgrade continuous cable crossover curls so that they work-related your biceps from different angles and recruit extra muscle fibers, in enhancement to those stimulated throughout the traditional version.

One-arm high cable curl


The one-arm high cable curly really allows you hone in on each bicep and focus 100% that your fist on obtaining the strongest possible contraction and also the deepest possible stretch ~ above every arm-pumping rep that you perform.

You can additionally lift heavier weights top top one arm cable curly exercises due to the fact that your brain only has actually to focus on flexing that details arm, which gives your nervous device a greater pressure output potential.

Moreover, if you have a dominant arm, climate ditching the 2 arm high cable curl for the one-arm sport is a clever method for enhancing the symmetry of her physique.

Kneeling cable overhead curl


The kneeling cable overhead curl is appropriate for lifters with longer wingspans since it allows you get a full bicep stretch without the weights hitting the stack, which would certainly take anxiety off your biceps altogether.

The technique is precisely the very same as that is for the standing version. However, It's arguably much better than the single-arm version due to the fact that you can essentially perform your sets double as fast due to the fact that you're cultivate both eight together.

The downside is the you need accessibility to an entire cable crossover station, i m sorry isn't always feasible in overfilled public gyms.

You can also click the attach to view a finish cable biceps exercise if you're looking for a full routine to follow at the gym (or at home if you have a cable machine!).

Neutral-grip cable crossover curls


If you desire to emphasize the long head of your biceps and also experience a muscle stretch that rivals the one available by incline curls, then be sure to offer neutral-grip overhead curls back next arm day.

This drill is comparable to a hammer curl, other than that you're doing it with your arms out to your sides. The convulsion isn't as intense as the is throughout the regular overhead cable curl—and you definitely won't get as lot bicep activation—however, you will feel a much more powerful stretch. So take into consideration combining both practice in your program (not necessarily on the exact same day) for the best results.

You can also perform the behind the body cable curly to job-related the outer head of your biceps. So in this regard, it's the precise opposite of the overhead curl, i beg your pardon emphasizes the inner head.

Read More: Bicep definition exercises

Conclusion: How efficient are overhead curls for structure the biceps?

The high cable curl trains the biceps at your shortest muscle position and, as such, gives a pump that's tough to replicate in intensity with more classic curly variations. Since your biceps are naturally weaker in their fully shortened (and totally lengthened, for the matter) muscle positions, you can want to perform the overhead cable curl close to the beginning of your workout once you're at your freshest.

Other 보다 that, simply make certain to store your palms supinated throughout the whole set so that you maximize the activation of your biceps brief head and really build that sleeve-busting bicep thickness that makes your physique pop.

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Also, stick v sets of 12-20 reps because, as you know, the biceps space weakest in your shortened muscle position. So by using high reps, you deserve to keep the tension on her arms rather than bringing other muscles into the equation.

References

Chalmers, P. N., Cip, J., Trombley, R., Cole, B. J., Wimmer, M. A., Romeo, A. A., & Verma, N. N. (2014). Glenohumeral function of the lengthy Head the the Biceps Muscle. Orthopaedic newspaper of sporting activities Medicine, 2(2), 232596711452390. Https://doi.org/10.1177/2325967114523902Rudroff, T., Staudenmann, D., & Enoka, R. M. (2008). Electromyographic steps of muscle activation and also changes in muscle architecture of human being elbow flexors during fatiguing contractions. Journal of used Physiology, 104(6), 1720–1726. Https://doi.org/10.1152/japplphysiol.01058.2007Kleiber, T., Kunz, L., & Disselhorst-Klug, C. (2015). Muscular coordination that biceps brachii and brachioradialis in elbow flexion v respect to hand position. Frontiers in Physiology, 6, 215. Https://doi.org/10.3389/fphys.2015.00215