Exercise guide · Intermediate · Compound

Cable Seated Overhead Curl: How to Do It & Muscles Worked

The cable seated overhead curl is an isolation exercise targeting the biceps, performed using a cable machine while seated. It emphasizes controlled movement and constant tension on the biceps throughout the range of motion.

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

How to do the cable seated overhead curl

  1. Step 1: Sit on a bench facing the cable machine with your feet flat on the ground.
  2. Step 2: Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
  3. Step 3: Keep your upper arms stationary and your elbows close to your sides.
  4. Step 4: Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
  5. Step 5: Pause for a moment at the top of the movement, squeezing your biceps.
  6. Step 6: Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable seated 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 Seated 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.