Fitwill stands in solidarity with Ukraine

Cable Seated Overhead Curl (SZ Bar)

Cable Seated Overhead Curl (SZ Bar)

The Cable Seated Overhead Curl (SZ Bar) is an effective exercise that targets the biceps, forearms, and shoulders. This exercise primarily utilizes a cable machine, making it a great option for those who prefer gym workouts. By incorporating the EZ bar attachment, you'll be able to maintain a neutral grip throughout the movement, minimizing stress on the wrists. During this exercise, you will be seated on a bench, ensuring proper stability and support for your back. The cable's resistance can be adjusted based on your fitness level and preferences. By grasping the SZ bar with an underhand grip, you will target the biceps while also engaging the forearms and shoulders. The seated position allows for a controlled movement, which is vital for maximum effectiveness and injury prevention. As you curl the bar downwards towards your thighs, focus on engaging the biceps and squeezing them at the peak of the movement for a more intense contraction. Remember to maintain proper form, keeping your back straight, core engaged, and elbows close to your sides throughout the exercise. The Cable Seated Overhead Curl (SZ Bar) is an excellent addition to any upper body or arm-focused workout routine. It promotes strength and hypertrophy in the biceps, helping you to develop toned and defined arms. This exercise can be incorporated into a variety of training programs, such as bodybuilding, strength training, or general fitness routines. So, if you're looking to enhance your arm muscles while gaining overall upper body strength, give the Cable Seated Overhead Curl (SZ Bar) a try during your next gym session.


  • Sit on a bench that is placed facing a high-pulley cable machine.
  • Place your feet flat on the ground and keep your back straight.
  • Grasp an SZ bar or a straight bar attached to the cable machine with an underhand grip, hands slightly wider than shoulder-width apart.
  • Extend your arms straight up, keeping your upper arms close to your head.
  • This is your starting position.
  • Keeping your upper arms stationary, exhale and curl the bar down by contracting your biceps until the bar is at shoulder level.
  • Hold the contracted position for a brief pause as you squeeze your biceps.
  • Inhale and slowly raise the bar back to the starting position, fully extending your arms.
  • Repeat for the recommended amount of repetitions.
  • Remember to keep your upper arms stationary throughout the exercise and only move your forearms.
  • Control the weight and avoid using momentum to maximize the effectiveness of the exercise.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize the effectiveness and safety of the movement.
  • Engage your core muscles and keep your back straight during the entire exercise.
  • Start with a weight that challenges you but allows you to perform the exercise with proper form.
  • Keep a controlled and steady tempo, both during the upward and downward phases of the movement.
  • Breathe consciously and exhale as you lift the bar, inhaling as you lower it.
  • Visualize your biceps contracting and squeezing at the top of the movement to enhance mind-muscle connection.
  • Gradually increase the weight as you become stronger and more comfortable with the exercise.
  • Utilize a full range of motion by fully extending your arms at the bottom and flexing your biceps as much as possible at the top of the movement.
  • If possible, use a mirror to check your form and technique.
  • Consider incorporating other exercises that target the biceps, such as dumbbell curls or hammer curls, for a well-rounded arm workout.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts