Exercise guide · Intermediate · Compound

Cable Overhead Curl: How to Do It & Muscles Worked

The cable overhead curl is an isolation exercise targeting the biceps, performed using a high pulley cable machine. It also engages the forearms and shoulders as secondary muscles.

Primary muscles
Biceps
Secondary muscles
Shoulders , Forearms
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable overhead curl
Front view: muscles worked by the cable overhead curl. Primary: biceps. Secondary: shoulders and forearms.
Back view: muscles worked by the cable overhead curl. Primary: biceps. Secondary: shoulders and forearms.
Primary Secondary

How to do the cable overhead curl

  1. Step 1: Attach a straight bar to a high pulley cable machine.
  2. Step 2: Stand facing the machine with your feet shoulder-width apart.
  3. Step 3: Grasp the bar with an underhand grip, hands shoulder-width apart.
  4. Step 4: Keep your elbows close to your sides and your upper arms stationary.
  5. Step 5: Exhale and curl the bar down towards your forehead, keeping your upper arms stationary.
  6. Step 6: Pause for a moment at the bottom of the movement, squeezing your biceps.
  7. Step 7: Inhale and slowly return the bar to the starting position, fully extending your arms.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable overhead curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Overhead Curl alternatives

More exercises that train the biceps as their main target:

More biceps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.