Overhead Cable Curl
How to do the 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.
How to program the Overhead Cable Curl
Sets and reps
As an isolation movement, the Overhead Cable Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Overhead Cable Curl is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Put the Overhead Cable Curl into a plan
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Frequently asked questions
What muscles does the Overhead Cable Curl work?
The Overhead Cable Curl primarily targets the Biceps.
What equipment do I need for the Overhead Cable Curl?
You need Cable. Difficulty level: Intermediate.
How many sets and reps of the Overhead Cable Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
