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Cable Seated Overhead Curl

Cable Seated Overhead Curl

The Cable Seated Overhead Curl is a dynamic exercise that primarily targets the biceps brachii muscles. It is an excellent variation of the traditional bicep curl and is a great way to add variety to your arm training routine. This exercise is typically performed using a cable machine, offering resistance throughout the entire range of motion. To perform the Cable Seated Overhead Curl, you need to sit on a bench facing the cable machine with your feet firmly planted on the floor. Grasp the cable handles with an underhand grip, keeping your palms facing upward. Start with your arms fully extended overhead, maintaining a slight bend in your elbows. As you exhale, engage your biceps and slowly curl the handles towards your forehead, keeping your upper arms fixed and only moving your forearms. Focus on squeezing your biceps at the top of the movement for maximum contraction. Then, inhale and lower the handles back to the starting position in a controlled manner. This exercise not only targets the biceps but also engages the brachialis and brachioradialis muscles. By seated positioning, it helps to minimize the involvement of other muscle groups, allowing for isolated bicep activation. Additionally, using a cable machine provides constant tension throughout the movement, providing a challenging workout for your arm muscles. Incorporate the Cable Seated Overhead Curl into your arm training routine to stimulate muscle growth, increase strength, and enhance overall arm definition. Remember to start with a weight that challenges you but still allows you to maintain proper form. As with any exercise, focus on performing the movement with control and intention to get the most out of your workout.


  • Sit upright on a cable machine bench with your feet flat on the ground and your knees bent.
  • Hold a cable attachment in each hand with an overhand grip, palms facing forward, and your arms fully extended overhead.
  • Keep your elbows close to your ears throughout the exercise.
  • Slowly curl the cables downward, bringing your hands towards your shoulders.
  • Squeeze your biceps at the bottom of the movement before gradually returning to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Inhale as you lower the cable handles back down and exhale as you curl them up.
  • Engage your core muscles to stabilize your body throughout the movement.
  • Start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise.
  • Keep your elbows close to your head and avoid swinging your upper body during the movement.
  • Feel the squeeze in your biceps at the top of the exercise.
  • Experiment with different grip positions to target different areas of your biceps.
  • Perform the exercise in a controlled and slow manner to maximize muscle engagement.
  • Listen to your body and rest when needed to prevent overexertion or injury.
  • Remember to fuel your body properly with a balanced diet to support your fitness goals.

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