Cable Overhead Curl
Description
The cable overhead curl is a unique bicep isolation exercise where you stand between two high cable pulleys with both arms extended out to the sides at shoulder height (T position), then curl the handles toward your head. The arms-overhead position places the biceps in their most stretched position with constant cable tension.
Muscle Group
Equipment Required
Cable Overhead Curl Instructions
- Set two cable pulleys to high positions (above head height). Attach D-handles to each.
- Stand between the cables. Grip both handles with arms extended out to the sides at shoulder height (T position), palms facing up.
- Stand tall. Brace your core. Keep your upper arms parallel to the floor.
- Curl both handles toward your head by bending at the elbows. Keep your upper arms still.
- Continue until your forearms are vertical (or the handles approach your ears).
- Squeeze your biceps hard at the top — focus on the peak contraction.
- Slowly extend your arms back to the start over two seconds.
- Maintain cable tension throughout. Use moderate weight.
Cable Overhead Curl Form & Visual
Cable Overhead Curl Benefits
- Targets the biceps in their most stretched position
- Constant cable tension throughout
- Excellent for bicep peak development
- Strict isolation — no body english possible
- Easy to load progressively
- Builds the bicep peak
Cable Overhead Curl Muscles Worked
- Biceps brachii (especially the long head)
- Brachialis
- Brachioradialis
- Forearm flexors
Cable Overhead Curl Variations & Alternatives
- Cable Curl (standing)
- Cable Preacher Curl
- Cable Concentration Curl
- Cable Lying Curl
- Single-Arm Cable Overhead Curl
