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Overhead Cable Curl

Overhead Cable Curl is an intermediate isolation cable exercise that mainly works your biceps.

💪 Biceps🏋️ Cable📈 Intermediate🔗 Isolation🎯 3 sets of 10-15 reps
Overhead Cable Curl: starting position
Starting position
Overhead Cable Curl: end position
End position

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.

Muscles worked

Primary: Biceps

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Overhead Cable Curl alternatives

Exercises that train the same main muscle, including options with other equipment.

Barbell CurlBarbell · BeginnerDumbbell CurlDumbbell · BeginnerPreacher CurlMachine · BeginnerCable CurlCable · BeginnerReverse Plate CurlsOther · BeginnerHammer CurlDumbbell · Beginner

FAQ

What muscles does the overhead cable curl work?

It mainly works your biceps.

How many sets and reps of overhead cable curl should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the overhead cable curl good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More biceps exercises →