Overhead Cable Curl

How to perform the Overhead Cable Curl

1. Set two cable pulleys to slightly above head height and grip a handle in each hand with a supinated grip.
2. Stand between the stacks with the arms extended out to the sides like a double-biceps pose, palms facing up.
3. Because the arms are raised and the shoulder is flexed, the biceps is in a shortened, strongly contracted position at the top of every rep.
4. Curl the handles toward your ears by flexing the elbows, keeping the upper arms parallel to the floor and fixed.
5. Squeeze the peak hard in this shortened overhead position, which is why lifters choose it for the biceps peak.
6. Extend the arms back out under control against the cable without letting the upper arms drop.

Suggested working range: 12–15 reps. Default progression: double progression.

Common mistakes

• •Letting the upper arms drop below parallel, which loses the shortened overhead peak position.
• •Bending at the waist or leaning to drag the handles in with body momentum.
• •Failing to squeeze the shortened peak contraction that is the whole point of the exercise.
• •Letting the cables snap the arms back out rather than controlling the return.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.