Overhead Cable Curl
The Overhead Cable Curl isolates the Biceps through a controlled range of motion. This intermediate-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Overhead Cable Curl
- 1
To 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.
- 2
Now 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.
- 3
Stand 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.
- 4
While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
- 5
While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
- 6
Repeat for the recommended amount of repetitions prescribed in your program.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Overhead Cable Curl work?
The Overhead Cable Curl primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Overhead Cable Curl good for beginners?
The Overhead Cable Curl is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Overhead Cable Curl?
You need cable to perform the Overhead Cable Curl. Most commercial gyms will have this available.
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