Cable Overhead Curl
Expert Advice
Keep your upper arms close to your head and elbows pointing forward to maximize biceps engagement.
How-to-do Steps
- Attach a rope to a low pulley cable machine and grab it with both hands.
- Face away from the machine and raise your arms overhead with your elbows pointing forward.
- Curl the rope towards your head while keeping your upper arms stationary.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Overhead Curl primarily targets the Biceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Overhead Curl work?
Cable Overhead Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Overhead Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Overhead Curl suitable for beginners?
Cable Overhead Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
