# Overhead Cable Curl

A standing cable curl between two high pulleys, with the upper arms held out near shoulder height while the elbows bend toward your head. Targets the biceps under constant cable tension.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-overhead-curl/video/male.mp4
- HTML: https://seto.fit/exercises/overhead-cable-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 5/10
- Side delts: 4/10
- Front delts: 3/10

## How to do the Overhead Cable Curl

1. Stand between the high pulleys, a handle in each hand, palms up.
2. Hold your arms out at shoulder height, elbows slightly bent.
3. Curl the handles toward your head, bending only at your elbows.
4. Slowly straighten your arms back to the starting position.

### Full technique — 6 steps

1. Set both cable pulleys to the highest position and attach single handles.
2. Stand in the middle of the station and take a handle in each hand with palms facing up.
3. Raise your arms out to your sides at about shoulder height with a slight bend in your elbows.
4. Curl the handles toward the sides of your head by bending your elbows while keeping your upper arms fixed.
5. Squeeze your biceps when your hands reach just above and beside your head.
6. Lower the handles until your elbows are nearly straight while keeping tension on the cables.

## Common mistakes

- Letting the upper arms drop
- Turning it into a pulldown
- Using torso lean for momentum
- Cutting off the bottom range
- Shrugging shoulders toward ears

## Form cues

- Keep upper arms still
- Palms stay up
- Keep shoulders down
- Stand tall throughout

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Alternating Incline Dumbbell Curl](https://seto.fit/exercises/alternating-incline-dumbbell-curl/), [Dumbbell Two-Hand Hammer Curl](https://seto.fit/exercises/dumbbell-waiter-curl/)
- **Barbell**: [Landmine Concentration Curl](https://seto.fit/exercises/landmine-concentration-curl/), [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/)
- **Resistance bands**: [Alternating Resistance Band Curl](https://seto.fit/exercises/alternating-resistance-band-curl/), [Lying Resistance Band Curl](https://seto.fit/exercises/lying-resistance-band-curl/)
- **Kettlebell**: [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/), [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Overhead Cable Curl — Beginner**
- Harder: [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Overhead Cable Curl work?

Primary: Biceps 9/10. Also works: Forearms 5/10, Side delts 4/10, Front delts 3/10.

### Which joints does the Overhead Cable Curl load?

Shoulder: low, Elbow: low.

### When should I do the Overhead Cable Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Overhead Cable Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Overhead Cable Curl?

Dumbbells: Alternating Incline Dumbbell Curl, Dumbbell Two-Hand Hammer Curl. Barbell: Landmine Concentration Curl, Single Arm Barbell Curl. Resistance bands: Alternating Resistance Band Curl, Lying Resistance Band Curl. Kettlebell: Kettlebell Goblet Curl, Single Arm Kettlebell Curl.

### What is an easier version of the Overhead Cable Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Overhead Cable Curl?

Single-Arm Cable Cross-Body Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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