Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Arms · Cable
Cable Overhead Curl
Cable Overhead Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the shoulders and forearms assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Shoulders · Deltoids
- Forearms · Brachioradialis
How to do Cable Overhead Curl
- Stand in the center of a cable machine with the pulleys set at the highest position. Grasp the handles with both hands, palms facing upward. Extend your arms out to the sides at shoulder height, almost parallel to the floor.
- Stand with your feet shoulder-width apart, keeping your back straight and elbows slightly bent.
- Curl the handles towards your head by bending your elbows, keeping your upper arms stationary.
- Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Exhale as you curl the handles towards your head and inhale as you extend them back.
- Keep your elbows stationary and at shoulder height throughout the exercise.
- Focus on squeezing your biceps at the top of the movement.
Cable Overhead Curl alternatives
More biceps exercises
Cable Overhead Curl FAQ
What muscles does Cable Overhead Curl work?
Cable Overhead Curl mainly works the biceps in the upper arms (Biceps Brachii). The shoulders and forearms work as secondary muscles.
What equipment do you need for Cable Overhead Curl?
You need a cable.
How many sets and reps of Cable Overhead Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Overhead Curl good for beginners?
Yes. Cable Overhead Curl is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does Cable Overhead Curl burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Overhead Curl?
Other exercises for the biceps include Barbell Curl, Ez Barbell Curl, Kettlebell Curl and Dumbbell Biceps Curl With Overhead Extension on Stability Ball.
For developers
Use Cable Overhead Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_44PLN7" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_44PLN7", "name": "Cable Overhead Curl", "model": "male", "target": "Biceps", "equipment": "Cable", "media": { "mp4": "https://…/ex_44PLN7/mp4-720.mp4?…", "poster": "https://…/ex_44PLN7/poster.jpg?…" } }