Videos
Instructions
- Set the cable pulleys at the highest position and attach D-handles.
- Grab each handle with your palms facing up and step forward to create tension.
- Stand in the middle with arms extended and elbows at shoulder level.
- Curl both handles simultaneously toward your head by flexing the elbows.
- Squeeze the biceps at the top of the movement.
- Slowly return to the starting position under control.
Technical Tips
- Keep elbows stationary throughout the curl.
- Avoid using body momentum or swinging.
- Maintain a slight bend in the knees for stability.
- Focus on a full range of motion for maximal contraction.
Breathing Tips
- Exhale as you curl the handles toward your head.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement syndrome
- Elbow tendinitis
- Rotator cuff injuries
The Overhead Cable Curl is a powerful isolation exercise targeting the biceps using a cable machine. By positioning the pulleys overhead, this variation emphasizes continuous tension on the biceps throughout the movement, promoting greater hypertrophy. The stretch at the start and contraction at the end of each rep activate both heads of the biceps while also engaging stabilizing muscles like the brachialis and forearms. This cable-based exercise allows for smooth resistance and minimized joint stress, making it a safer alternative to free weight curls. The overhead positioning also prevents cheating or swinging, encouraging strict form and optimal muscle engagement. Ideal for intermediate lifters, the Overhead Cable Curl is particularly beneficial for sculpting and defining the arms. It is frequently included in bodybuilding and fitness routines to isolate the biceps more efficiently. With proper technique, it contributes significantly to upper arm development while maintaining joint integrity. As a versatile and efficient movement, it fits well into any upper-body or arm-specific workout program.
What muscles do overhead cable curls work?
Overhead cable curls primarily target the biceps, particularly emphasizing the long head, while also engaging the brachialis and forearms for stabilization and control.
Is the overhead cable curl better than regular curls?
The overhead cable curl offers constant tension and isolates the biceps more effectively than some free-weight variations, making it an excellent choice for hypertrophy and definition.
Can beginners do overhead cable curls?
While technically suitable for beginners, overhead cable curls are best for intermediate users who have established shoulder stability and biceps control, ensuring safe and effective execution.
How many sets and reps should I do for overhead cable curls?
For muscle growth, perform 3–4 sets of 10–15 reps, focusing on controlled movement and full range of motion to maximize biceps activation.
Should I do overhead cable curls with both arms or one at a time?
Overhead cable curls are commonly performed with both arms simultaneously, but single-arm variations can help address imbalances and improve mind-muscle connection.