High Cable Curl (crucifix curl)

With the pulleys high and your arms out wide, the biceps works at maximum contraction with a pronounced peak.

• Isolation
• Cable
• Intermediate

How to do it

• High pulleys on both sides, arms out wide
• Curl bringing your hands towards your ears
• Squeeze your biceps at the top

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Dropping your elbows
• Using trunk momentum

Muscles worked

Primary

• Biceps

Alternatives

• Cable Biceps Curl
• Concentration Curl