Smart Workout Diary

Cable Overhead Curl

The cable overhead curl is a biceps isolation exercise performed with a cable set behind the body while the arms are held overhead. It emphasizes the biceps in a lengthened overhead position and can support arm hypertrophy, strength, and controlled elbow-flexion mechanics.

Demonstration

Cable Overhead Curl — demonstration 1
Cable Overhead Curl — demonstration 2

Instructions

  1. Set a cable pulley low, attach a suitable handle, and stand facing away from the stack with the cable running behind you.
  2. Hold the handle with both hands and raise your arms overhead; keep your upper arms close to your head and your torso tall.
  3. Exhale as you bend your elbows and curl the handle forward and down toward the back of your head without moving your upper arms.
  4. Inhale as you slowly extend the elbows back overhead, keeping tension on the cable and avoiding any forceful lockout.
  5. Use a controlled load and stop if the overhead position causes sharp shoulder, elbow, or wrist discomfort.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Keep the upper arms still: elbow flexion, not shoulder movement, should drive the repetition.
  2. Keep your ribs down and avoid arching the lower back to create extra range of motion.
  3. Use a light-to-moderate load and a slow return; excessive weight often pulls the elbows out of position.
Exercise library