LiftSetsLiftSets / Exercises / Overhead Cable Curl
Overhead Cable Curl
Works the biceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
biceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Cable |
|---|---|
| Level | Intermediate |
What to think about
- Upper arms level with the floor and still.
- Curl the hands in towards the ears.
- Slow on the way back out.
How to do it
- 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.
Other exercises for the biceps
- Alternate Hammer Curl
- Alternate Incline Dumbbell Curl
- Barbell Curl
- Barbell Curls Lying Against an Incline
- Cable Hammer Curls - Rope Attachment
- Cable Preacher Curl
- Close-Grip EZ Bar Curl
- Close-Grip EZ-Bar Curl with Band
Track it in LiftSets
Log Overhead Cable Curl with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store