Cable Overhead Curl
Sculpt impressive biceps! The Cable Overhead Curl isolates & maximizes your bicep workout for serious arm gains.
The Cable Overhead Curl mainly works the biceps, with help from the forearms. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable Overhead Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors)
Cable Overhead Curl Variations and Alternatives
How to do the Cable Overhead Curl
1. Set up the cable machine with handle attachments positioned at the highest level.
2. Stand in the center of the cable machine with your back facing the machine.
3. Reach overhead and grab the handles with your palms facing forward. Your hands should be wider than shoulder-width apart.
4. Step forward slightly to create tension on the cables.
5. Stand with your feet hip-width apart, knees slightly bent, and core engaged.
6. Keeping your upper arms stationary and your elbows pointed towards the ceiling, curl the handles towards your ears by bending your elbows.
7. Squeeze your biceps at the top of the movement.
8. Slowly return to the starting position, fully extending your arms without letting the weight stack touch down.
9. Repeat for the desired number of repetitions and sets.
Make sure to control the weight throughout the entire motion without using momentum to lift the weights. Adjust the weight load according to your fitness level and ensure proper form to prevent injury.
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Cable Overhead Curl FAQs
What muscles does the Cable Overhead Curl work?
The Cable Overhead Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Cable Overhead Curl?
Cable handle attachment or cable machine.
What workout day should the Cable Overhead Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Overhead Curl variations and alternatives?
Similar exercises include the Barbell Press Extension Curl, Cable Across-Body Hammer Curl, Cable Standing Reverse Curl and Cable Bicep Curl Version II.
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