How to do the Cable Seated Overhead Curl
Cable Seated 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 Seated Overhead Curl demonstration · © GymiaFit
Cable Seated Overhead Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms, Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Seated Overhead Curl step by step
- 1Sit on a bench facing the cable machine with your feet flat on the ground.
- 2Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
- 3Keep your upper arms stationary and your elbows close to your sides.
- 4Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
- 5Pause for a moment at the top of the movement, squeezing your biceps.
- 6Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
- 7Repeat for the desired number of repetitions.
Cable Seated Overhead Curl — questions
What muscles does the Cable Seated Overhead Curl work?
The Cable Seated Overhead Curl primarily targets the Biceps. It also recruits the Forearms, Shoulders as secondary movers.
What equipment do I need for the Cable Seated 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 Seated 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 Seated 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 Seated 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.