Overhead Cable Curl
Arms extend fully parallel to the floor overhead
- Level
- Intermediate
- Equipment
- Cable Machine
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps
How to do it
- Set both cable pulleys to a position higher than your shoulders.
- Stand in the center and grab handles with an underhand grip.
- Extend your arms fully so they are parallel to the floor.
- Curl the handles toward your head while keeping upper arms still.
- Squeeze your biceps hard when your forearms touch your upper arms.
- Slowly return to the start position with controlled resistance.
Common mistakes
- Moving the elbows forward or backward during the curl.
- Using momentum or leaning back to lift the weight.
- Stopping short of full extension at the bottom.
- Allowing the wrists to curl inward instead of staying neutral.
Safety
Avoid hyperextending the elbows under heavy load to prevent joint strain.
Tips
- Keep your elbows fixed in space throughout the entire rep.
- Focus on stretching the biceps fully at the bottom position.
- Drive your pinky fingers upward to maximize biceps contraction.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Standing
- Facing
- Sideways to the anchor
- Pulley height
- High
