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Cable Overhead Curl on Exercise Ball

Cable Overhead Curl on Exercise Ball

The Cable Overhead Curl on Exercise Ball is a challenging exercise that targets the biceps and core muscles. This exercise is particularly effective at isolating and strengthening the biceps while also engaging the stabilizing muscles in the core. It combines the use of a cable machine with the instability of an exercise ball, making it a great option for those looking to add variety to their workout routine. To perform the Cable Overhead Curl on Exercise Ball, you will need an exercise ball and a cable machine with an adjustable pulley system. Begin by positioning the exercise ball a few feet in front of the cable machine. Sit on the exercise ball and walk your feet forward until your middle back is supported by the ball. Your knees should be bent at a 90-degree angle, and your feet should be planted firmly on the ground. Next, with your arms fully extended overhead, grasp the handles attached to the cable machine. Your palms should be facing forward, and your elbows should be slightly bent. Keeping your core engaged and your back against the exercise ball, exhale and curl your hands towards your shoulders, bringing the cable handles down towards your ears. Focus on squeezing the biceps and maintaining control throughout the movement. Inhale and slowly return your hands to the starting position, fully extending your arms overhead. Repeat for the desired number of reps, focusing on maintaining proper form and engaging the targeted muscles. As with any exercise, it's important to start with a weight that allows you to perform the movement correctly, gradually increasing the resistance as your strength improves. The Cable Overhead Curl on Exercise Ball is an excellent choice for those looking to strengthen their biceps and engage their core muscles. Remember to warm up before performing this exercise and always listen to your body to ensure proper execution and prevent injury. Incorporate this exercise into your workout routine to add variety and challenge yourself both physically and mentally.


  • Start by sitting on an exercise ball, with your feet planted firmly on the ground and your knees bent at a 90-degree angle.
  • Hold a cable handle in each hand, with your arms extended overhead.
  • Keeping your upper arms stationary, slowly bend your elbows to curl the cable handles towards your head.
  • Pause for a moment at the top of the movement, squeezing your biceps.
  • Slowly lower the handles back to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the muscles effectively.
  • Engage your core muscles to stabilize your body and enhance balance.
  • Use a challenging weight that allows you to perform the exercise with proper control and technique.
  • Control the movement during both the lifting and lowering phases to maximize muscle activation.
  • Maintain a slow and controlled tempo to fully engage the targeted muscles.
  • Breathe deeply and exhale during the exertion phase of the exercise to enhance stability.
  • Avoid using momentum or swinging your body to perform the exercise. Keep the movement controlled.
  • Ensure the exercise ball is properly inflated to provide optimal support and stability.
  • Incorporate this exercise into a well-rounded strength training program for balanced muscle development.
  • If you experience any discomfort or pain, stop the exercise and consult with a qualified fitness professional.


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