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Overhead Cable Curl

A intermediate strength exercise for the biceps, done with a cable.

Overhead Cable Curl: starting positionOverhead Cable Curl: finishing position
Main muscles
Biceps
Equipment
Cable
Level
Intermediate
Type
Isolation
Movement
Pull

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Overhead Cable Curl

Questions

What muscles does the Overhead Cable Curl work?

Mainly the biceps.

Is the Overhead Cable Curl good for beginners?

It's rated intermediate. Beginners can build up to it with Cable Hammer Curls - Rope Attachment first.

What can I do instead of the Overhead Cable Curl?

Good alternatives that train the biceps: Lying Cable Curl, Standing One-Arm Cable Curl, Cable Hammer Curls - Rope Attachment or Cable Preacher Curl.

How many sets and reps of the Overhead Cable Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).