Overhead Cable Curl tutorial
The overhead cable curl is an isolation exercise for the biceps in which the arms are held out at head height in a double-biceps pose. The constant tension of the cable keeps the muscle loaded through the whole range.
How to perform
- Set both high pulleys at head height or slightly above and grab the handles.
- Stand between the machines with your arms out to the sides at shoulder level.
- Keep your elbows at that height and still.
- Curl the handles toward your temples and squeeze your biceps.
- Pause briefly at the top.
- Slowly extend your arms until they are straight again.
Breathing: Exhale as you curl the handles and inhale as you extend.
Key tips
- Start light and focus on the contraction.
- Keep your elbows high and level with your shoulders.
- Keep your body still.
Common mistakes
- Letting the elbows drop.
- Using heavy weight and swinging.
- Poking the head forward and straining the neck.
Safety: If you have elbow or shoulder pain, reduce the weight or lower the elbow height.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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