Overhead Cable Curl
Exercise Animation
Exercise Details
Equipment
cable machine
Difficulty
Intermediate
Type
isolation
Muscle Focus
Primary Muscles
biceps
Secondary Muscles
forearms
Instructions
- 1.Set the same weight on each side of the cable machine. Adjust the position of each pulley so that they are at a position higher than your shoulders. Make sure you are using a handle attachment on each side.
- 2.Stand in the middle of the cable machine holding the cable handles with an underhand grip and palms facing towards your head. Make sure your elbows are at the same height as your shoulders and keep them fixed in space as you perform the exercise. This is your starting position.
- 3.Simultaneously pull the cable in with both arms contracting the biceps muscle.
- 4.Squeeze the biceps at the top of the movement, then slowly lower back to the starting position.
- 5.Repeat for as many repetitions as required.
Tips
- Perform the reps slowly and in a controlled manner.
- Remember to keep your elbows stationary, only your forearms should move.
- Variation: this exercise can also be performed with one handle at a time.
Breathing Instructions
Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.
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