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All exercises

Cable overhead curl

Intermediate

Cable overhead curl is a isolation cable exercise for the biceps, also working the forearms and front delts.

What it works

Primary muscle

Biceps

Also works

ForearmsFront delts

Equipment
Cable
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Attach a straight bar to a high pulley cable machine.
  2. 2Stand facing the machine with your feet shoulder-width apart.
  3. 3Grasp the bar with an underhand grip, hands shoulder-width apart.
  4. 4Keep your elbows close to your sides and your upper arms stationary.
  5. 5Exhale and curl the bar down towards your forehead, keeping your upper arms stationary.
  6. 6Pause for a moment at the bottom of the movement, squeezing your biceps.
  7. 7Inhale and slowly return the bar to the starting position, fully extending your arms.
  8. 8Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell bicep curl lunge with bowling motionDumbbell
  • Dumbbell standing alternate hammer curl and pressDumbbell
  • Cable seated overhead curlCable
  • Cable overhead curl on exercise ballCable
  • Cable drag curlCable
  • Biceps leg concentration curlBodyweight

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Cable close grip curlCable
  • Cable concentration curlCable

Harder variations

  • Dumbbell biceps curl v sit on bosu ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
Logged today · 90 seconds restCable overhead curl

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