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Biceps · Intermediate

Cable Overhead Bicep Curls

Arm curl variation training the biceps without torso swing.

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Exercise overview

Training details

Biceps

Equipment

Cable Crossover

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand centered between two high pulleys and take one handle in each hand with the arms extended sideways at shoulder height.
  2. 02Keep the upper arms level, elbows pointing outward, shoulders down, and trunk braced.
  3. 03Curl both handles toward the sides of the head by bending only the elbows.
  4. 04Squeeze the biceps without dropping the elbows, rolling the shoulders, or flaring the ribs.
  5. 05Extend both elbows slowly and control the cables evenly.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Overhead Curl on Stability BallRelated variationCable Rope Bicep Face CurlRelated variationBarbell Biceps CurlRelated variationCable Biceps CurlRelated variationDumbbell Seated CurlRelated variationHammer Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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