How to do the Cable Overhead Curl
Cable Overhead Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms and Shoulders.
Cable Overhead Curl demonstration · © GymiaFit
Cable Overhead Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms, Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Overhead Curl step by step
- 1Attach a straight bar to a high pulley cable machine.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the bar with an underhand grip, hands shoulder-width apart.
- 4Keep your elbows close to your sides and your upper arms stationary.
- 5Exhale and curl the bar down towards your forehead, keeping your upper arms stationary.
- 6Pause for a moment at the bottom of the movement, squeezing your biceps.
- 7Inhale and slowly return the bar to the starting position, fully extending your arms.
- 8Repeat for the desired number of repetitions.
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Cable Overhead Curl — questions
What muscles does the Cable Overhead Curl work?
The Cable Overhead Curl primarily targets the Biceps. It also recruits the Forearms, Shoulders as secondary movers.
What equipment do I need for the Cable Overhead Curl?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Overhead Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Overhead Curl?
Cable Close Grip Curl, Cable Concentration Curl, Cable Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Overhead Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.