Overhead Cable Curl

Overhead Cable Curl is a intermediate-level isolation in the strength category that primarily works the biceps. It is performed with cable.

How to do it

1. 1To 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. 2Now 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. 3Stand 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. 4While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
5. 5While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
6. 6Repeat for the recommended amount of repetitions prescribed in your program.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.