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Cable Overhead Curl

Cable Overhead Curl

The Cable Overhead Curl is a fantastic exercise that targets the biceps and shoulders. By incorporating cable resistance, this exercise provides a constant tension on the muscles throughout the movement, making it a great choice for building muscle strength and size. When performing the Cable Overhead Curl, you can expect the biceps brachii, brachialis, and brachioradialis muscles to be primarily engaged. These muscles are responsible for flexing the elbow joint and are commonly targeted in various curling exercises. Additionally, the anterior deltoids, located in the shoulders, assist in lifting the weight overhead, enhancing shoulder stability and strength. One of the key benefits of the Cable Overhead Curl is its versatility. The cable machine allows you to adjust the weight and choose different attachments, such as rope or straight bar handles, to target the muscles from different angles. This exercise can be modified to suit individuals of different fitness levels and can easily be incorporated into upper body workouts or arm-focused routines. To maximize the benefits of the Cable Overhead Curl, it is crucial to maintain proper form throughout the exercise. This includes stabilizing your core, keeping your back straight, and avoiding excessive swinging or leaning. By doing so, you will ensure that the targeted muscles are effectively isolated, minimizing the risk of injury and maximizing muscle activation. Incorporating the Cable Overhead Curl into your regular training routine can contribute to overall upper body strength and aesthetic development. Remember to always engage in a proper warm-up before starting any exercise and to gradually increase the intensity and weight as your strength improves. Enjoy the challenge and reap the rewards of this excellent exercise!


  • Stand facing a cable machine with your feet shoulder-width apart.
  • Hold a cable attachment with an underhand grip, palms facing up, at shoulder height.
  • Keep your core engaged and maintain a slight bend in your knees throughout the exercise.
  • Exhale and slowly curl the cable attachment up and over your head, focusing on contracting your biceps.
  • Pause for a moment at the top of the movement and squeeze your biceps.
  • Inhale and slowly lower the cable attachment back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the biceps effectively.
  • Use a weight that allows you to perform the exercise with control and without compromising form.
  • Engage your core muscles to stabilize your body during the movement.
  • Ensure a full range of motion by fully extending your arms at the bottom and squeezing your biceps at the top of the movement.
  • Focus on a slow and controlled tempo to maximize muscle engagement and reduce the risk of injury.
  • Incorporate variations of the cable overhead curl, such as alternating arms or using different attachments, to challenge your muscles in different ways.
  • Keep your shoulders relaxed and down throughout the exercise to prevent unnecessary strain.
  • Listen to your body and adjust the weight and intensity according to your fitness level and goals.
  • Stay consistent with your workouts and gradually increase the weight or repetitions over time for continued progress.
  • Fuel your body with a balanced diet and adequate protein to support muscle growth and recovery.

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