Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Biceps

High Cable Curl

Also called Double-biceps cable curl

CableIsolationEasy to learn
Front
Back
Primary

Works

Biceps

You need

Cable station

How to do itPictures · 3 steps
1Start
2Squeeze
Main muscles
  1. 1Pulleys at head height, arms out to the sides
  2. 2Curl the handles toward your ears
  3. 3Keep your upper arms still

Most common mistake

Letting the elbows drop as you tire.

Watch a demo

Good for

  • Easy on the joints and recovery
B
For biceps
#15 of 19
See the full list →
Research
68
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 68
Target tensionStrong
Loaded stretchFair
ProgressionStrong
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine Preacher CurlMachine
  • SIncline Dumbbell CurlDumbbell
  • AEZ-Bar CurlBarbell
  • SBayesian Cable CurlCable

Takes

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needed to post
280