Cable Seated Overhead Curl (SZ Bar)
Perform seated overhead cable curls with an EZ bar to target your biceps brachii, emphasizing the long head for peak development and upper arm definition.
Description
A resistance training exercise that targets the biceps by curling a cable attached to an SZ bar while seated.
How to Do Cable Seated Overhead Curl (SZ Bar)
- 1Setup
Adjust the cable machine pulley to a low position, attach an EZ bar, and place a flat bench facing away from the machine about 1-2 feet.
- 2Setup
Sit on the bench, facing away from the cable machine, with your feet flat on the floor for stability.
- 3Setup
Reach back and grasp the EZ bar with an underhand grip, hands slightly narrower than shoulder-width, and extend your arms fully overhead with palms facing forward.
- 4
Keeping your upper arms stationary and elbows pointing forward, slowly curl the EZ bar down towards the crown of your head by flexing your biceps; exhale during this phase.
- 5
Squeeze your biceps at the peak contraction, then slowly extend your arms back to the starting overhead position, controlling the movement against the cable's resistance; inhale as you extend.
Tips
- Maintain constant tension on the biceps by not allowing your elbows to fully lock out at the top or bottom of the movement.
- Focus on keeping your elbows relatively fixed and pointing forward throughout the entire range of motion to isolate the biceps effectively.
- Visualize pulling your biceps towards your shoulders to maximize muscle activation and ensure a strong mind-muscle connection.
- Control the eccentric (lowering) phase for 2-3 seconds to enhance muscle growth and improve bicep strength.
Common Mistakes
- ×Avoid swinging the weight by engaging your core and keeping your torso stable against the bench, allowing only your forearms to move.
- ×Prevent your elbows from moving outward by actively keeping them tucked in and pointing forward, ensuring optimal bicep engagement.
- ×Ensure a full contraction by curling the bar fully towards your head and a full stretch by extending your arms completely overhead without locking out.
Variations
Cable Seated Overhead Curl
Target your biceps effectively with the cable seated overhead curl. This isolation exercise provides constant tension, promoting peak contraction and
Cable Seated Curl
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Cable Reverse Grip Biceps Curl (SZ-bar)
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Cable Overhead Curl on Exercise Ball
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