Cable Overhead Curl
Muscles worked
Instructions
- 1To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
- 2Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
- 3Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
- 4While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
- 5While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
- 6Repeat for the recommended amount of repetitions prescribed in your program.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cable Overhead Curl
The cable overhead curl is an isolation exercise that uses two high pulleys positioned on either side of the body to create unique tension on the biceps from the very start of the movement. Standing in the middle with your arms extended and parallel to the floor, you contract both biceps simultaneously by bringing the forearms toward the upper arms. Thanks to the cables' downward angle from above, tension stays high even with arms extended, unlike a standard dumbbell curl where the biceps get a break at the bottom. It's a unique exercise that brings a different stimulus to round out a biceps program.
check_circleBenefits
- check_circleConstant tension on the biceps even with arms extended
- check_circleDifferent stimulus thanks to the cables' overhead angle
- check_circleSimultaneous, symmetrical bilateral biceps work
lightbulbExecution tips
- lightbulbKeep your whole body still, only the forearms should move
- lightbulbContract both biceps at the same time and symmetrically
- lightbulbMake sure the pulleys are set higher than your shoulders
- lightbulbControl the return so you don't suddenly release tension
warningCommon mistakes
- warningSetting the pulleys too low, which changes the working angle
- warningUsing different weights on each side
- warningLeaning forward or backward to cheat the rep
- warningRushing the movement without squeezing at the top
helpFrequently asked questions
Why do the pulleys need to be higher than the shoulders?expand_more
This angle keeps constant tension on the biceps even with arms extended, something a regular curl doesn't provide.
Does this replace the barbell curl?expand_more
No, it's a complement that provides a different stimulus thanks to the cables' unique angle.
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