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Overhead Cable Curl

The Overhead Cable Curl primarily targets your Biceps. It requires cable and is best suited to intermediate lifters.

Intermediate level · Equipment: Cable · Isolation · Pull

Primary muscles: Biceps

How to perform Overhead Cable Curl

  1. Step 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. Step 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. Step 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. Step 4. While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
  5. Step 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. Step 6. Repeat for the recommended amount of repetitions prescribed in your program.

Frequently asked questions

Which muscles are primarily targeted by the overhead cable curl?

This exercise specifically targets the biceps brachii, with a particular emphasis on the short head due to the shoulder being in an abducted position. It provides constant tension throughout the entire range of motion.

What is a common form mistake to avoid during this movement?

Avoid allowing the elbows to drop or drift forward during the contraction. Keep the upper arms parallel to the floor and stationary to ensure the biceps are performing the work rather than the shoulders.

How should I program overhead cable curls into my workout?

This isolation movement is best suited for higher repetitions, typically 3 sets of 12 to 15 reps. It is most effective when performed at the end of an arm or pull session to maximize metabolic stress.

What is a beginner-friendly alternative to this exercise?

Beginners can start with standard standing cable curls or dumbbell curls to build foundational strength. These variations require less shoulder stability while still providing the benefits of constant tension.

How can I improve the mind-muscle connection during the curl?

Focus on squeezing the biceps at the peak of the contraction and control the eccentric phase back to the starting position. Keeping a slight bend in the elbows at the bottom prevents tension from leaving the muscle.

Sample sets & reps for Overhead Cable Curl

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch

See all Biceps exercises →

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