High Cable Curls (real Jock)
Stand between the pulleys of a cable cross where the pulleys have been adjusted to at our fairly near the height of your head. With outstretched arms (think, cross-like) grasp the handles with an underhand grip (palms up). Contract the biceps, pulling the handles in toward your ears and then slowly returning them to the start position.
This is taking things well beyond a standard standing curl, so let’s see what’s at stake in this exercise:
Isolates the biceps brachii: This exercise primarily focuses work on the short head of the biceps brachii, which is the large biceps muscle. It is therefore a less complete exercise than some others, but is ideal for adding bulk and definition. .
Keep it light: Because your arm is held in the air for the exercise, it moves through an unstable environment during the work phase. Also, your biceps brachii engages by lengthening in the starting position, when your palms are stretched out. For both of these reasons, it is usually recommended to use lighter weight for this exercise. This will give you better control and allow you to better feel and develop the inside of the biceps brachii
Bottom line: The high cable curl is for guys who like a nuanced workout. You’ll have to develop feel, and go down in the weights a bit. The definition you’ll get from the exercise is the motivation. It’s a great supplement to an overall biceps workout, like the one you’ll get from preacher curls, but should be used as part of a complete program.