Cable Overhead Curl

oec:cable-overhead-curl

An isolation exercise performed between two high cable pulleys with arms abducted at shoulder height, flexing the elbows to target the biceps in a fully shortened position.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Overhead Cable Curl, High Cable Curl, Cable High Curl, Cable Front Double Bicep Curl, Overhand Cable Curl

How to do it

Setup

Set the pulleys on a dual-cable crossover station slightly above shoulder height.
Attach single-hand stirrup handles to both sides and select equal weight.
Grasp each handle with an underhand (supinated) grip and stand centered between the towers with feet hip-width apart.
Extend your arms out to the sides at roughly shoulder height, forming a 'T' shape with your torso.

Movement

Keep your upper arms stationary parallel to the floor.
Flex your elbows to curl the handles inward toward your ears.
Squeeze your biceps forcefully at the peak contraction.
Slowly extend your elbows under control to return to the starting position without letting the weights rest on the stack.

Breathing

Exhale as you curl the handles toward your head, and inhale as you return to the starting position.

Cues

Keep elbows high and fixed in space
Curl your knuckles toward your ears
Squeeze like a front double biceps pose

Common faults

Dropping the elbows below shoulder level during the curl.: Keep your upper arms locked horizontally parallel to the floor throughout the entire set.
Swinging the torso to generate momentum.: Brace your core and isolate the movement strictly to elbow flexion.

Safety

Avoid using excessively heavy loads that compromise shoulder stability or cause excessive shoulder elevation.

Muscles

Biceps brachii prime mover
Brachialis synergist
Brachioradialis synergist
Side deltoid stabilizer
Front deltoid stabilizer
Upper trapezius stabilizer
Rectus abdominis stabilizer

Joints

Elbow: Flexion, Extension
Shoulder: Isometric stabilization
Shoulder blade: Isometric stabilization

Details

Movement: Elbow flexion isolation
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: Cable machine
Record: Repetitions and Load
Load: external, weight stack

variation of Cable Curl
substitute for Dumbbell High Biceps Curl

Sources

wger: Overhand Cable Curl, by ThisGirl0819 (CC-BY-SA-3.0)

This record: CC-BY-SA-4.0.

Data

cable-overhead-curl.json