Exercise guide
Cable Seated Overhead Curl with SZ-Bar
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
This isolation exercise targets the biceps in a shortened position by keeping the elbows elevated, emphasizing the bicep peak and the short head of the muscle through constant cable tension.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach an EZ bar (SZ bar) to a high pulley station.
- Place a flat bench in front of the machine and sit facing the pulley.
- Grasp the bar with a shoulder-width underhand grip (palms facing you) on the outer bends of the bar.
- Lift your arms so your elbows are at shoulder height, extending your arms fully toward the pulley.
How to do it
- Exhale and curl the bar toward your forehead or the top of your head by flexing only at the elbows.
- Keep your upper arms stationary and parallel to the floor throughout the movement.
- Squeeze your biceps hard at the point of maximum contraction for one second.
- Inhale and slowly extend your arms back to the starting position using a controlled 3-second eccentric tempo.
Form checklist
- Keep your elbows high and fixed in space; do not let them drop toward your chest.
- Maintain a tall, upright posture with your core braced to prevent torso swinging.
- Ensure your wrists stay neutral and do not bend excessively toward your forearms.
- Keep your shoulders depressed and away from your ears to avoid trap involvement.
Pro tips
- Focus on pulling your pinkies toward your temples to maximize the supination effect and bicep peak contraction.
- Imagine there is a shelf under your elbows that you must keep them resting on throughout the set.
Make it harder
- Add a 3-second isometric hold at the peak of the contraction on every rep.
- Perform '21s' by doing 7 reps in the bottom half, 7 in the top half, and 7 full range reps.
Frequently asked
- What muscles does the cable seated overhead curl with sz-bar work?
- The cable seated overhead curl with sz-bar primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cable seated overhead curl with sz-bar?
- The cable seated overhead curl with sz-bar uses cable.
- Is the cable seated overhead curl with sz-bar good for beginners?
- The cable seated overhead curl with sz-bar is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.