TETSUCable Overhead Curl
The Cable Overhead Curl is a cable exercise for the upper arms that primarily targets the biceps, with the forearms and shoulders assisting. Follow the 8 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearmsshoulders
cable
How to do the Cable Overhead Curl
- Attach a straight bar to a high pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the bar with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary.
- Exhale and curl the bar down towards your forehead, keeping your upper arms stationary.
- Pause for a moment at the bottom of the movement, squeezing your biceps.
- Inhale and slowly return the bar to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Overhead Curl work?
The Cable Overhead Curl primarily targets the biceps. The forearms and shoulders work as supporting muscles.
What equipment do I need for the Cable Overhead Curl?
You need a cable machine to perform the Cable Overhead Curl.
How many sets and reps of the Cable Overhead Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Cable Overhead Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your biceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.