Biceps - Overhead Cable Curl

Biceps - Overhead Cable Curl
The overhead cable curl is one of the few bicep exercises where your elbow is away from your body, this means that your chest muscles can’t take as much of the load and you can really focus on those guns! Overhead Cable Curl Facts


  • Isolation exercise
  • Muscle targeted – Biceps
  • Helper muscle: none

Male | Female


This can be done with a single cable, or with two. Two is generally better, as it means you’re more balanced. If you don’t have that option, a single cable will do. Set the weight at a comfortable level. If you’re using two cables, make sure it’s the same on each side. Check to see that the pulleys are set higher than your shoulders. This keeps the tension on your biceps, instead of letting your deltoids help out. Grab the handles and stand in the exact middle of the machine. When you extend your arms, they should be parallel to the floor, with the palms facing up. This is the starting position. Breathe out as you slowly contract the biceps on each side until your forearms and biceps touch. Hold it there for a moment. Inhale as you straighten your elbow to move back to the starting position.

Why it’s good:

Because every other part of your body is stationary, your biceps get a really focused workout.

What to watch out for:

You should focus on keeping every part of your body stationary, except your elbow and forearm. If you’re having trouble, you may not be in the centre of the machine. Check your position and try again.


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