Cable Seated Overhead Curl (SZ-bar)
Expert Advice
Ensure your elbows are pointing forward and remain stationary to target the biceps effectively.
How-to-do Steps
- Sit on a bench with the cable machine behind you and attach an SZ-bar to the low pulley.
- Grasp the SZ-bar with your palms facing forward and your hands shoulder-width apart.
- Curl the bar towards your head by bending your elbows.
- Slowly extend your arms to lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Seated Overhead Curl (SZ-bar) primarily targets the Biceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps100%
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 Seated Overhead Curl (SZ-bar) work?
Cable Seated Overhead Curl (SZ-bar) primarily targets the Biceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Seated Overhead Curl (SZ-bar)?
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 Seated Overhead Curl (SZ-bar) suitable for beginners?
Cable Seated Overhead Curl (SZ-bar) 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.
