Cable Seated Overhead Curl

Target your biceps effectively with the cable seated overhead curl. This isolation exercise provides constant tension, promoting peak contraction and

IntermediateUpper Arms Cable

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Cable Seated Overhead Curl

Isolation

Cable Seated Overhead Curl (SZ Bar)

Upper Arms · Cable

Intermediate

Isolation

Cable Seated One Arm Concentration Curl

Upper Arms · Cable

Intermediate

Isolation

Cable Seated Curl

Upper Arms · Cable

Intermediate

Compound

Cable Overhead Curl on Exercise Ball

Upper Arms · Cable

Intermediate

Description

A seated resistance exercise that targets the biceps by curling them upwards overhead using a cable machine.

Save Cable Seated Overhead Curl to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Cable Seated Overhead Curl

01
Setup
Position a flat bench facing a cable machine set to its lowest pulley. Attach a straight bar or rope handle and sit on the bench, facing away from the machine, with your feet flat on the floor.
02
Setup
Lean back slightly, extending your arms overhead with your elbows pointing forward and a slight bend. Grip the handle with an underhand grip, palms facing up, wider than shoulder-width apart for a straight bar.
03
Keeping your upper arms stationary and elbows pointing forward, slowly curl the handle down towards your head by flexing your biceps. Focus on contracting your biceps fully.
04
Continue to curl until your forearms are close to your biceps, feeling a strong peak contraction. Exhale during this concentric phase.
05
Slowly extend your arms back to the starting overhead position, controlling the weight through the eccentric phase. Inhale as you return, maintaining tension in your biceps.

Tips

Maintain constant tension on your biceps throughout the entire range of motion by not fully locking out your elbows or letting the weight stack touch.
Focus on initiating the movement solely from your biceps, keeping your shoulders and upper arms still to isolate the target muscle effectively.
Keep your elbows pointing forward and relatively fixed; avoid letting them flare out or drop down, which can shift tension away from the biceps.
Experiment with different handle attachments, such as a straight bar or rope, to find what feels most comfortable and allows for the best bicep contraction.

Common mistakes

Using too much momentum: Avoid swinging your body or using your back to pull the weight; instead, reduce the weight and focus on a controlled, bicep-driven curl.
Flaring elbows out: Prevent your elbows from moving excessively outwards by consciously keeping them pointed forward, ensuring the biceps remain the primary mover.
Shortening the range of motion: Ensure a full extension at the top and a deep curl towards the head to maximize bicep engagement and growth.

In the Ellim app, Cable Seated Overhead Curl unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train cable seated overhead curl?

Get Ellim — Free

Questions

Is Cable Seated Overhead Curl good for beginners?

Cable Seated Overhead Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Seated Overhead Curl?

You need Cable to perform Cable Seated Overhead Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Seated Overhead Curl?

Maintain constant tension on your biceps throughout the entire range of motion by not fully locking out your elbows or letting the weight stack touch. Focus on initiating the movement solely from your biceps, keeping your shoulders and upper arms still to isolate the target muscle effectively. Keep your elbows pointing forward and relatively fixed; avoid letting them flare out or drop down, which can shift tension away from the biceps. Experiment with different handle attachments, such as a straight bar or rope, to find what feels most comfortable and allows for the best bicep contraction.

What are common mistakes when doing Cable Seated Overhead Curl?

Using too much momentum: Avoid swinging your body or using your back to pull the weight; instead, reduce the weight and focus on a controlled, bicep-driven curl. Flaring elbows out: Prevent your elbows from moving excessively outwards by consciously keeping them pointed forward, ensuring the biceps remain the primary mover. Shortening the range of motion: Ensure a full extension at the top and a deep curl towards the head to maximize bicep engagement and growth.