Overhead Cable Curl — how to, muscles worked, alternatives

How to do the Overhead Cable Curl

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

Full technique — 6 steps

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

Compared with similar variants

	Overhead Cable Curl	Hammer Curl	Alternating Dumbbell Curl	Barbell Curl
Level	Beginner	Beginner	Beginner	Beginner
Technique to learn	easy	easy	easy	easy
How tiring	low	low	low	low
Shoulder	low	—	—	—
Elbow	low	low	low	moderate
Equipment	Cable machine	Dumbbells	Dumbbells	Barbell

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

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

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 Beginner
This exercise Overhead Cable Curl Beginner
Harder Single-Arm Cable Cross-Body Curl Beginner
Harder Bent Over Barbell Curl Intermediate

Too hard for now? Start with the Alternating Machine Biceps Curl.

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.