Cable Overhead Curl

Muscles worked

Setup

1. Set the pulleys on a dual cable machine to a height slightly above shoulder level.
2. Attach D-handles to both sides and stand centrally between the stacks.
3. Grasp the handles with an underhand (supinated) grip and extend your arms out to the sides, forming a 'T' shape.
4. Stand with feet shoulder-width apart and a slight bend in the knees for a stable base.

How to do it

1. Exhale as you curl the handles toward your ears by flexing at the elbows, keeping your upper arms stationary and parallel to the floor.
2. Squeeze your biceps forcefully at the point of maximum contraction for one second.
3. Inhale as you slowly extend your arms back to the starting position, stopping just before the elbows lock out to maintain tension.
4. Maintain a controlled tempo, taking approximately two seconds for the eccentric (lowering) phase.

Form checklist

• Keep upper arms perfectly still; do not let the elbows drop or drift forward.
• Maintain a neutral spine and avoid using momentum or rocking the torso.
• Keep wrists straight or slightly curled inward; do not let the weight pull them backward.
• Ensure the movement is driven entirely by the elbow joint.

Pro tips

• To maximize the peak contraction, try to rotate your pinky fingers toward your temples at the top of the movement.
• Focus on the mind-muscle connection by visualizing the bicep bunching up as you pull the handles toward your head.

Make it harder

• Add a 3-second isometric hold at the peak of each repetition to increase time under tension.
• Perform the exercise unilaterally (one arm at a time) to eliminate any strength imbalances and increase core engagement.

Frequently asked

What muscles does the cable overhead curl work?

The cable overhead curl primarily targets the biceps.

What equipment do you need for the cable overhead curl?

The cable overhead curl uses cable.

Is the cable overhead curl good for beginners?

The cable overhead curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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