Overhead Cable Curl

How to do the Overhead Cable Curl

1. To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
2. Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
3. Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
4. While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
5. While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
6. Repeat for the recommended amount of repetitions prescribed in your program.

Muscles worked

Role	Muscles
Primary	biceps
Equipment	cable machine
Difficulty	intermediate
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell Dumbbell Alternate Bicep Curl Dumbbell Dumbbell Bicep Curl Dumbbell

Easier than the Overhead Cable Curl

Same movement pattern, lower entry difficulty — work up from here.

Alternate Hammer Curl beginner · Dumbbell Alternate Incline Dumbbell Curl beginner · Dumbbell Barbell Curl beginner · Barbell

Superset the Overhead Cable Curl with

Opposing triceps work — alternate sets without extra rest.

Kneeling Cable Triceps Extension triceps Standing Low-Pulley One-Arm Triceps Extension triceps Cable Incline Triceps Extension triceps Cable Lying Triceps Extension triceps

Common questions

What muscles does the Overhead Cable Curl work?

The Overhead Cable Curl primarily works the biceps. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Overhead Cable Curl?

A Cable Machine. Without a cable machine, Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Concentration Curls train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Overhead Cable Curl suitable for beginners?

It is rated intermediate. Start with Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl and work up.

Where should the Overhead Cable Curl go in a workout?

Late — the Overhead Cable Curl is isolation work, so it follows your compounds. Supersetting it with Kneeling Cable Triceps Extension and Standing Low-Pulley One-Arm Triceps Extension cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Cable Hammer Curls - Rope Attachment Cable Machine Cable Preacher Curl Cable Machine