Smart Workout Diary

Cable Seated Overhead Curl

The cable seated overhead curl is a seated biceps isolation exercise performed with a low cable positioned behind the body. Keeping the upper arms overhead shifts the challenge toward the biceps while the cable provides consistent resistance. It supports biceps strength and hypertrophy when performed with controlled technique.

Demonstration

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

Instructions

  1. Set up a low cable pulley behind a stable bench and attach a suitable cable handle or bar. Select a light load before sitting down.
  2. Sit facing away from the pulley, take the attachment, and raise your upper arms beside your ears. Keep your torso tall, ribs down, and elbows pointed upward.
  3. Exhale and curl by bending your elbows, bringing the handle toward the back or top of your head without moving the upper arms.
  4. Inhale and return slowly until the elbows are nearly straight and the biceps are lengthened. Keep control of the cable and repeat.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Keep the upper arms still. If the elbows drift forward or outward, reduce the load.
  2. Use a smooth, controlled return; do not let the weight stack pull your arms back suddenly.
  3. Avoid arching the lower back. Keep the ribs down and stop if the overhead position is uncomfortable.
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