Overhead Curl (Cable)
Complete guide to Overhead Curl (Cable). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires cable. Step-by-step instructions and expert tips.
How to Perform Overhead Curl (Cable)
Attach two single handles to the high pulleys of a cable machine and grab one in each hand.
Stand in the middle of the machine with your arms extended out to your sides at shoulder height.
Engage your abs and take a breath.
Curl both handles toward your head by bending your elbows, squeezing your biceps at the top and exhale. Keep your upper arms stationary.
Slowly extend your arms back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |