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All exercises

Cable seated overhead curl

Intermediate

Cable seated 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. 1Sit on a bench facing the cable machine with your feet flat on the ground.
  2. 2Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
  3. 3Keep your upper arms stationary and your elbows close to your sides.
  4. 4Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
  5. 5Pause for a moment at the top of the movement, squeezing your biceps.
  6. 6Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Cable overhead curlCable
  • Cable overhead curl on exercise ballCable
  • Cable drag curlCable
  • Cable squatting curlCable
  • Dumbbell bicep curl lunge with bowling motionDumbbell
  • 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 seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • 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
Logged today · 90 seconds restCable seated overhead curl

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