Overhead Cable Curl

An intermediate strength exercise for the biceps, done with a cable machine.

Movement guide

Overhead Cable Curl

Demand · source-assignedMedium (unreviewed)

Equipment requiredA cable machine

Muscle focusBiceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Biceps curl machine demonstrated on the 3D figure

3D demoBiceps curl machineBeginner · Strength machine

Similar move, beginner grade.

This move

Overhead Cable Curl demonstrated on the 3D figure

3D demoOverhead Cable CurlIntermediate · A cable machine

Intermediate grade (source-assigned).

Harder option

Overhead squat demonstrated on the 3D figure

3D demoOverhead squatAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
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.
While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Biceps.

Equipment

A cable machine

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternating dumbbell curl demonstrated on the 3D figure

3D demoAlternating dumbbell curlIntermediate · A dumbbell

Alternating hammer curl demonstrated on the 3D figure

3D demoAlternating hammer curlIntermediate · A dumbbell

Alternating incline dumbbell curl demonstrated on the 3D figure

3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or box

Barbell curl demonstrated on the 3D figure

3D demoBarbell curlIntermediate · A barbell

Cable preacher curl demonstrated on the 3D figure

3D demoCable preacher curlBeginner · A cable machine + A bench or box

Cable rope hammer curl demonstrated on the 3D figure

3D demoCable rope hammer curlBeginner · A cable machine

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Questions people ask

What muscles does the Overhead Cable Curl work?

Mainly the biceps.

What equipment do I need for the Overhead Cable Curl?

A cable machine.

Is the Overhead Cable Curl good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Biceps curl machine.

What is an easier alternative to the Overhead Cable Curl?

Try the Biceps curl machine. It works similar muscles at a lower grade.

How do I make the Overhead Cable Curl harder?

Progress to the Overhead squat, or add load, range or slower lowering once your form is solid.