Overhead Cable Curl
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The Overhead Cable Curl is a strength exercise performed on a cable machine, where you stand facing away from the pulley, grasp the handle overhead with arms extended, and curl it toward your head by flexing the elbows. Its primary purpose is to isolate and strengthen the biceps brachii through a unique overhead angle that emphasizes peak contraction and stretch. Biceps-focused trainees, bodybuilders, and those seeking arm hypertrophy benefit most, as it enhances cable tension for constant resistance.
How to Perform Overhead Cable Curl
- 1Stand facing away from a cable machine with the pulley set to the highest position; attach a straight bar to the low pulley (or use rope handles if preferred).
- 2Grab the bar with an underhand grip (palms facing you), shoulder-width apart, and step forward to create tension in the cable.
- 3Position your feet shoulder-width apart, knees slightly bent, core braced, and elbows tucked at your sides with arms fully extended.
- 4Inhale, then exhale as you curl the bar upward by flexing your elbows, keeping them pinned to your sides and squeezing your biceps at the top.
- 5Pause briefly at the top (arms fully contracted), then inhale as you slowly lower the bar back to the starting position with control.
- 6Repeat for desired reps, then switch sides if using single-arm variation.
- 7Key form tips: Keep elbows stationary—do not let them flare out or move forward. Avoid swinging your body or using momentum; focus on biceps isolation. Maintain a neutral spine and engaged core to prevent lower back arching. Common mistake: Using too much weight, leading to poor form and elbow drift.