Overhead Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
Starting position
End position
How to Do Overhead Cable Curl
- To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
- Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
- Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
- While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
- While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
- Repeat for the recommended amount of repetitions prescribed in your program.
Muscles Worked
Alternatives to Overhead Cable Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Lying Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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2
Standing One-Arm Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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3
Cable Preacher Curl
A beginner isolation strength exercise that works the biceps, using a cable machine.
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4
Drag Curl
An intermediate compound strength exercise that works the biceps, using a barbell.
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5
Dumbbell Prone Incline Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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6
Lying High Bench Barbell Curl
An intermediate isolation strength exercise that works the biceps, using a barbell.
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7
Reverse Cable Curl
A beginner isolation strength exercise that works the biceps, using a cable machine.
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8
Seated Close-Grip Concentration Barbell Curl
An intermediate isolation strength exercise that works the biceps, using a barbell.
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9
Standing Biceps Cable Curl
A beginner isolation strength exercise that works the biceps, using a cable machine.
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10
Standing Dumbbell Reverse Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
Frequently Asked Questions
What muscles do overhead cable curl work?
Overhead Cable Curl primarily works the biceps.
What equipment do I need for overhead cable curl?
Overhead Cable Curl uses cable machine.
Overhead Cable Curl: is it suitable for beginners?
Overhead Cable Curl is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of overhead cable curl?
Lying Cable Curl, Standing One-Arm Cable Curl, Cable Preacher Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my overhead cable curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; overhead cable curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Overhead Cable Curl with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.