Overhead Cable Curl (Biceps)

The overhead cable curl is an isolation exercise which builds muscle and strength in the bicep muscle. Now, the biceps are composed of two heads (Long and short) so utilizing exercises which target both effectively is ideal. The overhead cable curl is a great movement for learning mind/muscle connection and it’s highly recommended for muscle building benefits.

But, since this is an isolation exercise it’s best to train with light to moderate weight so you can really contract the bicep muscles, making the exercise even more beneficial for arm development. So, you should definitely fit this movement into your routine the next time you hit the cable machine…

In This Exercise:

• Target Muscle Group: Biceps Brachii
• Type: Strength
• Mechanics: Isolation
• Equipment: Cable machine, single grip attachment
• Difficulty: Beginner

Exercise Instructions

1. Attach a single grip attachment to the top of the cable pulley.
2. Then, face your left side to the machine and grip the handle.
3. Take a few steps to the right until you can comfortably extend your left arm.
4. Now, perform a curl and squeeze your biceps for a couple of seconds while exhaling.
5. Slowly extend your arm back toward the machine but do not lock out your elbows. Inhale during this portion of the exercise.
6. Repeat the exercise for the ideal number of reps.
7. Then, switch arms to complete the set for your right side.

Variations & Tips:

• You can also use a barbell attachment to train both arms at the same time.
• Train with light to moderate weight to really feel the bicep muscles working effectively.
• Do not lock out your elbows during the negative portion of the exercise to keep tension on your bicep muscles.
• The overhead cable curl works the bicep muscle but the forearms and brachialis get worked secondarily.

Watch: How to do the overhead cable curl