Stretch your biceps under load and feel the peak light up.
Keep your upper arms fixed and pointing out to the sides, only your forearms move.
With both pulleys set high and your arms out in a T, this curl works your biceps through a path free weights cannot copy, keeping tension on the muscle from the fully stretched start to the squeezed finish by your ears. The cable never lets the load disappear at the top the way a dumbbell curl does, which makes the peak contraction brutal. It slots in as a finisher or a strict isolation move when you want tension without any cheating room.
The line of pull. With the pulleys up high and your arms out wide, the biceps are worked hardest in the fully shortened position, exactly where standing curls go slack.
Lock your upper arms in space, pointing straight out from your shoulders, and move only at the elbows. If your elbows drop or drift forward, lower the weight.
Light. This is a strict isolation exercise done for the squeeze, so pick a weight you can hold at the top for a beat on every rep, usually much less than you curl with dumbbells.
