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Biceps

Overhead Cable Curl

The Overhead Cable Curl is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 33%, biceps (long head) 28% and brachialis 17%.

Also known as: high cable curl

Level: IntermediateEquipment: CableSingle-joint (isolation)
Overhead Cable Curl demonstration

How to do it

  1. Set both pulleys of a cable crossover at the highest position and clip a handle to each.
  2. Take a handle in each hand and step to the center of the station.
  3. Raise the arms out to the sides until the upper arms are level with the floor, palms up.
  4. Curl both handles toward your ears, keeping the upper arms still.
  5. Straighten the arms slowly back out to the sides under control.

Tips

  • Think of the upper arms as fixed shelves, only the forearms move.
  • Stand in a slight split stance if the pull tips you forward or back.

Common mistakes

  • Letting the elbows drop below shoulder height during the set.
  • Shrugging the shoulders toward the ears as the handles come in.

Muscles worked by the Overhead Cable Curl

  • Biceps (short head) Primary33%
  • Biceps (long head) Primary28%
  • Brachialis Secondary17%
  • Brachioradialis Minor5%
  • Forearm flexors Minor5%
  • Side delts Stabilizer4%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Curling with the arms out to the side biases the short head. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Overhead Cable Curl alternatives

Same equipment

Different equipment

Easier

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Overhead Cable Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Overhead Cable Curl good for beginners?

The Overhead Cable Curl is rated intermediate. If you are new, learn the Double Bicep Cable Curl first and build up from there.

What is a good alternative to the Overhead Cable Curl?

For example the Double Bicep Cable Curl, Band Curl and Wide Grip Barbell Curl. They train mostly the same muscles, some with different equipment.

How do you make the Overhead Cable Curl harder?

Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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