How to do the Cable Overhead Curl
BicepsCableBeginner
The cable overhead curl places your biceps under constant tension from a uniquely stretched position, making every rep count far more than a standard curl. Master this movement and you will build thicker, fuller biceps that perform as well as they look.
Add this to my personalized plan →Muscles worked
Primary
Biceps
Secondary
BrachialisForearms
Step-by-step
- Stand facing away from the cable machine, grip the handle overhead with your arm parallel to the floor and elbow pointing forward.
- Brace your core and keep your upper arm completely still as you curl the handle toward the side of your head.
- Squeeze the bicep hard at peak contraction, holding for a brief count before controlling the return.
- Lower slowly back to full extension, feeling the stretch in the bicep before starting the next rep.
Common mistakes
- Letting the elbow drift down during the curl, which shifts stress off the bicep — keep the upper arm locked horizontal throughout the set.
- Using momentum by leaning or twisting the torso to complete reps — reduce the weight and own every inch of the movement.
- Rushing the eccentric phase and letting the cable pull your arm back — resist the stack on the way down to maximize time under tension.
Pro tip — At full extension, pause for one second and consciously push your elbow slightly forward to maximize the long-head stretch before initiating each curl — this is where most of your growth stimulus is generated.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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