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Cable Seated Overhead Curl

Cable Seated Overhead Curl

The Cable Seated Overhead Curl is an effective compound exercise that targets the biceps and the muscles of the upper arm. This exercise is performed using a cable machine, where the individual sits on a bench with their feet firmly planted on the ground. The cable is attached to a pulley system above the head, allowing for a smooth and controlled motion. The Cable Seated Overhead Curl provides several benefits. Firstly, it specifically targets the bicep muscles, helping to develop strength and size in the upper arm area. This exercise also engages the muscles of the forearms and shoulders, providing a comprehensive upper body workout. Additionally, the cable machine provides constant tension throughout the movement, maximizing muscle activation and promoting optimal muscle growth. This exercise can be incorporated into a full-body or upper body training routine. It is particularly beneficial for those who want to add variety to their arm workouts, or for individuals who prefer seated exercises that provide stability and support. The Cable Seated Overhead Curl is a versatile exercise that can be easily customized by adjusting the weight and resistance on the cable machine, making it suitable for individuals of different fitness levels.


  • Sit on a bench or chair facing a cable machine with your feet shoulder-width apart.
  • Hold the ends of a straight bar attachment with an overhand grip, palms facing forward. Your hands should be slightly wider than shoulder-width apart.
  • Rest your elbows on your thighs and lean forward slightly, keeping your back straight.
  • Exhale and slowly curl the bar upward towards your shoulders while keeping your upper arms stationary.
  • Squeeze your biceps at the top of the movement and hold for a brief pause.
  • Inhale and slowly lower the bar back to the starting position, extending your arms fully.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to activate the biceps effectively.
  • Use a weight that challenges you but still allows you to maintain good form throughout the exercise.
  • Engage your core throughout the movement to maintain stability and prevent excessive swinging.
  • Squeeze your biceps at the top of the movement to maximize muscle contraction.
  • Perform the exercise in a slow and controlled manner to increase time under tension and enhance muscle development.
  • Incorporate variety by using different grip positions on the cable attachment to target different parts of the biceps.
  • To add intensity, try incorporating drop sets or supersets into your workout routine.
  • Ensure proper breathing by inhaling during the eccentric phase and exhaling during the concentric phase of the exercise.
  • Maintain a neutral spine and avoid arching your back during the movement.
  • Allow for adequate rest and recovery between sets to prevent overtraining and promote muscle growth.

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