Cable Overhead Curl
Target your biceps brachii with the Cable Overhead Curl. This isolation exercise provides constant tension, promoting peak contraction and muscle growth.
Description
An exercise that targets the bicep muscles. The individual stands beneath the cable machine, grips the bar with an underhand grip, and lifts the bar over their head.
How to Do Cable Overhead Curl
- 1Setup
Set the cable pulley to a low position. Stand facing away from the machine, reach back and grasp a straight bar or rope attachment with an underhand grip, hands about shoulder-width apart.
- 2Setup
Take a step or two forward to create tension, extending your arms straight back and slightly above your head, ensuring your elbows are locked out.
- 3
Keeping your elbows high and fixed, exhale and slowly curl the attachment forward and down towards your forehead by flexing only at your elbow joints.
- 4
Squeeze your biceps hard at the peak of the contraction when the bar is close to your head, ensuring your upper arms remain stationary.
- 5
Inhale and slowly extend your arms back to the starting position, controlling the weight throughout the entire range of motion to maintain tension on the biceps.
Tips
- Keep your elbows elevated and stationary throughout the entire movement; avoid letting them drop or move forward, which shifts tension away from the biceps.
- Focus on actively squeezing your biceps to initiate and complete the curl, rather than just pulling with your forearms or momentum.
- Brace your core to maintain a stable torso and prevent any rocking or compensatory movements, ensuring isolation of the biceps.
- Ensure a full extension at the bottom to maximize stretch and a full contraction at the top for peak stimulus.
Common Mistakes
- ×Allowing your elbows to drop during the curl shifts tension from the biceps; fix this by consciously keeping your upper arms parallel to the floor and stationary.
- ×Swinging the weight using your torso or shoulders reduces biceps activation; correct this by lowering the weight and performing the movement with strict, controlled elbow flexion only.
- ×Failing to fully extend or contract your biceps limits muscle stimulation; ensure a full stretch at the start and a complete squeeze at the top of each rep.
Variations
Cable Curl
Master the Cable Curl for sculpted biceps. This exercise ensures constant tension, promoting peak muscle contraction and superior arm development.
Cable Preacher Curl
Target your brachialis and biceps with the Cable Preacher Curl. This isolation exercise provides constant tension for superior arm development and muscle
Cable One Arm Curl
Sculpt your biceps with the Cable One Arm Curl. This isolation exercise provides constant tension, enhancing muscle growth and definition.
Cable Kneeling Preacher Curl
Target your biceps with the Cable Kneeling Preacher Curl. This isolation exercise provides constant tension for peak muscle contraction and growth.
Related Exercises
Cable Squatting Curl
Perform a cable squatting curl to engage your brachialis and biceps while simultaneously strengthening your glutes and quads.
Cable one arm inner biceps curl
Master the cable one-arm inner biceps curl to specifically target your brachialis and inner biceps.
Cable Lying Bicep Curl
Maximize bicep activation with the Cable Lying Bicep Curl. This isolation exercise minimizes momentum, ensuring peak contraction for stronger, more
Cable Biceps Curl (SZ-bar)
Curl an SZ-bar attached to a low pulley cable machine to effectively target your biceps. Maintain constant tension for optimal muscle growth and strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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