Overhead Cable Curl

Overhead cable curls are a rather unique way to train the biceps. Firstly, because there is no good dumbbell alternative for this exercise. That would place too much emphasis on the shoulders, while the biceps would only be under resistance briefly due to the action of gravity.

You can therefore train the biceps at a unique angle this way. The elbows are raised laterally (shoulder abduction), creating more stretch in the short head of the biceps (passive insufficiency). As a result, it contributes more to this exercise.

The exercise can be performed with one hand, although this is not always ideal. Depending on your strength-to-bodyweight ratio, you may be pulled sideways toward the cable machine. Your core muscles then have to work harder to remain in position. In this case, try to find another fixed point that you can hold on to with your free hand.

Biceps Forearms Shoulders Strength Training

Overhead Cable Curl execution

1
Choose the appropriate weight on the cable machine and make sure the pin is securely in place.
2
Attach the single handle to the cable at the top.
3
Hold both sides and stand exactly in the middle. Position your feet wider than shoulder-width apart if necessary to resist the sideways forces. Keep your knees slightly bent.
4
Turn your palms upward.
5
Begin the exercise by bringing both hands upward and inward, toward your ears. Keep your upper arms and elbows in the same position.
6
Controlled, return your hands until your arm is almost straight.

Overhead Cable Curl

Active muscles:

Biceps brachii, brachialis, and brachioradialis.
Forearms (flexor muscles)
Shoulders (stabilizing)

Overhead Cable Curl technique

To isolate the short head of the biceps here, it must be stretched through your posture. The position of the elbows is important. Keep them pulled backward so they remain beside your torso.