How to do an Overhead Cable Bicep Curl

Authored by Fitbod

About Overhead Cable Bicep Curl

Sets Logged
141,954
Popularity Rank
410th
Difficulty
Beginner
Biceps Strength
85 mSCORE 21st
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

The Overhead Cable Bicep Curl is an isolation exercise that targets the biceps from an overhead position, using cables to maintain constant tension throughout the entire range of motion. This variation emphasizes the peak contraction of the biceps and stretches the muscles under load, which can lead to increased muscle hypertrophy. The unique angle helps isolate the biceps more effectively than traditional curls, reducing the involvement of secondary muscle groups and focusing on bicep strength and definition. It's especially beneficial for those aiming to sculpt their upper arms and enhance the visual appearance of the biceps.

  1. Adjust the cable machine to the highest position, and stand in front of the cable machine. Grasp the handle in both hands with your palms facing you.
  2. Position your arms such that the bottom of your arm is roughly parallel with the ground.
  3. Contract your biceps to curl the weight towards the top of your head while keeping your elbows locked in place.
  4. Tense your biceps and hold this position for a moment at the end of the movement.
  5. Slowly allow the weight to return to the starting position while maintaining tension in your biceps.
  6. Maintain good body positioning by keeping your core engaged and your elbows locked in place. Avoid leaning back to move the cables.
  7. You should feel this exercise in your biceps.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    22.5
    lbs
    30
    lbs
  • advanced
    8
    reps
    25
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps