What muscles does Overhead Curl (Cable) work?

The Overhead Curl (Cable) primarily targets the Biceps, specifically the Long Head, Short Head.

How often should I do Overhead Curl (Cable)?

For optimal results, include Overhead Curl (Cable) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Overhead Curl (Cable)?

To perform Overhead Curl (Cable), you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Overhead Curl (Cable) suitable for beginners?

Yes, beginners can perform Overhead Curl (Cable) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Overhead Curl (Cable) at home?

Overhead Curl (Cable) requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Overhead Curl (Cable)

Learn how to do the Overhead Curl (Cable) with proper form, setup, and execution.

This cable movement primarily targets biceps, including long head, short head.

How to Perform Overhead Curl (Cable)

1
Attach two single handles to the high pulleys of a cable machine and grab one in each hand.
2
Stand in the middle of the machine with your arms extended out to your sides at shoulder height.
3
Engage your abs and take a breath.
4
Curl both handles toward your head by bending your elbows, squeezing your biceps at the top and exhale. Keep your upper arms stationary.
5
Slowly extend your arms back to the starting position and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.