Exercise
Overhead Cable Curl: How to Do It, Muscles Worked
The Overhead Cable Curl is a intermediate-level strength exercise that primarily works the biceps. It uses cable, and is performed in 6 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Overhead Cable Curl work?
The Overhead Cable Curl primarily targets the biceps, with no listed secondary muscles in the dataset. It's classified as a intermediate-level strength movement using cable.
What are the most common Overhead Cable Curl mistakes?
- Speeding through the eccentric (lowering) phase instead of controlling it.
- Swinging the weight with body momentum instead of moving it under muscular control.
- Using a heavier weight than can be controlled through a full range of motion.
- Letting the elbow drift instead of keeping it in a fixed position through the set.
How should I program the Overhead Cable Curl — sets, reps and frequency?
As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good Overhead Cable Curl variations and alternatives?
- Cable Hammer Curls - Rope Attachment — cable, beginner level, biceps
- Standing Biceps Cable Curl — cable, beginner level, biceps
- Standing One-Arm Cable Curl — cable, intermediate level, biceps
- Barbell Curl — barbell, beginner level, biceps
| Attribute | Value |
|---|---|
| Level | Intermediate |
| Equipment | Cable |
| Category | Strength |
| Primary muscles | Biceps |
| Secondary muscles | — |
How to do the Overhead Cable Curl, step by step:
- Step 1. To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
- Step 2. Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
- Step 3. Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
- Step 4. While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
- Step 5. While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
- Step 6. Repeat for the recommended amount of repetitions prescribed in your program.
Key takeaways
- The Overhead Cable Curl is a intermediate-level strength exercise using cable.
- Primary muscles worked: Biceps.
- A typical working range is 10-15 reps for 2-4 sets, usually taken close to muscular failure.
- The most common technical fault is speeding through the eccentric (lowering) phase instead of controlling it.
Log the Overhead Cable Curl in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Overhead Cable Curl suitable for beginners?
The Overhead Cable Curl is listed as intermediate-level, so it's usually introduced after the basic cable pattern has been learned with an easier variation.
What equipment do I need for the Overhead Cable Curl?
A cable. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Biceps) do most of the work and are usually the limiting factor in the set. Secondary muscles assist or stabilize but aren't the main driver of the movement.