Biceps · Cable machine
Cable Overhead Curl
The cable overhead curl is an isolation movement performed in a cable crossover station with the arms elevated parallel to the floor. It heavily targets the short head of the biceps and serves as an ideal finishing exercise in an arm or pull session.
- Muscles
- Biceps
- Equipment
- Cable machine
- Type
- Strength
- Animation
- Men and women
How to do it
- Stand in the center of a cable crossover machine with a high pulley set on each side.
- Grasp each cable handle with an underhand grip (palms facing up).
- Keep your feet shoulder-width apart and your knees slightly bent.
- Inhale and brace your core. As you exhale, curl your hands towards your shoulders, flexing your biceps.
- Keep your upper arms stationary, focusing on moving only your forearms.
- Slowly extend your arms back to the starting position, controlling the movement.
Common mistakes
- Dropping or drifting your elbows forward shifts tension from the biceps onto the anterior deltoids and back.
- Swinging your torso to move the stack reduces muscular isolation and compromises core stability.
- Failing to fully extend the arms cuts the active range of motion and limits the stretch under tension.
Tips
- Lock your upper arms in line with your shoulders and keep them stationary throughout every repetition.
- Squeeze your biceps hard for a full second at the point of maximum contraction behind your ears.
- Adopt a slight split stance to stabilize your base and prevent your body from swaying forward or backward.
Sets and reps
Aim for 3 to 4 sets of 10 to 15 controlled repetitions with 60 to 90 seconds of rest between sets to maximize metabolic stress and muscle pump. Keep the weight moderate to maintain strict elbow positioning without breaking form.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Which part of the biceps does the cable overhead curl emphasize?
Due to the elevated and abducted shoulder position, this exercise places intense tension on the short (inner) head of the biceps, enhancing peak contraction.
Can you do this exercise at home without a cable crossover?
Yes, you can replicate the movement pattern by anchoring two resistance bands at head height to a power rack or door anchors.
