How to do an Overhead Cable Bicep Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Overhead Cable Bicep Curl
Target muscles worked
Instructions for Proper Form
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.
- 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.
- Position your arms such that the bottom of your arm is roughly parallel with the ground.
- Contract your biceps to curl the weight towards the top of your head while keeping your elbows locked in place.
- Tense your biceps and hold this position for a moment at the end of the movement.
- Slowly allow the weight to return to the starting position while maintaining tension in your biceps.
- Maintain good body positioning by keeping your core engaged and your elbows locked in place. Avoid leaning back to move the cables.
- You should feel this exercise in your biceps.
Weight & 1 Rep Max Calculator
Average Overhead Cable Bicep Curl standards by male, female, weight, age and height
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- beginner8reps30lbs1 Rep Max40lbs
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Alternatives & Variations to Overhead Cable Bicep Curl
1. Cable Bicep Curl
94.9 mSCORESWAPPED 1,411 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
2. Cable Rope Hammer Curls
72.7 mSCORESWAPPED 590 TIMESCable Rope Hammer Curls focus on the biceps and brachialis with a neutral grip, offering a variation that differs from standard curls by emphasizing the outer biceps and forearms. Using a rope attachment on a cable machine allows for a full range of motion while providing constant tension, leading to improved muscle growth and strength. This exercise is particularly effective for developing arm thickness and grip strength, making it a valuable addition to any arm workout routine for balanced muscle development.
3. Hammer Curls
99.2 mSCORESWAPPED 428 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
4. Cross Body Hammer Curls
95.4 mSCORESWAPPED 397 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
5. Behind the Back Cable Bicep Curl
71.4 mSCORESWAPPED 393 TIMESAn isolation bicep exercise performed with the cable behind the back to emphasize peak contraction and full range of motion. It offers a unique angle that can lead to increased bicep growth and improved arm aesthetics.
6. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 360 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
7. Machine Bicep Curl
93.1 mSCORESWAPPED 325 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.
8. Single Arm Cable Bicep Curl
74.1 mSCORESWAPPED 322 TIMESSimilar to other curls, this isolation exercise targets the biceps. Using one arm at a time helps to prevent compensating for discrepancies in strength between sides, as well as adding a small demand for engaging your core to maintain good posture. The use of a cable gives you more control over where your resistance is coming from, which can help you maintain tension in your bicep throughout the movement.
9. Concentration Curl
91.3 mSCORESWAPPED 304 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
10. Seated Dumbbell Curl
98 mSCORESWAPPED 270 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.