Overhead Cable Bicep Curl

Stretch your biceps under load and feel the peak light up.

BicepsCable

How to do it

Set two cable pulleys to the top and grab a handle in each hand.
Stand tall in the middle, arms out wide so your body makes a T.
Curl both handles toward your ears, squeezing the peak hard.
Lower slowly until your arms are straight and stretched, then go again.

The one cue that matters

⚡

Keep your upper arms fixed and pointing out to the sides, only your forearms move.

Muscles worked

The Overhead Cable Bicep Curl isolates the Biceps — no passengers. That makes it a clean tool for adding targeted biceps volume without extra fatigue.

FAQ

What muscles does the Overhead Cable Bicep Curl work?

The Overhead Cable Bicep Curl primarily works the Biceps.

How heavy should I go?

Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.

How many sets and reps of Overhead Cable Bicep Curl?

For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.

Related exercises

Cable Rope Hammer Curl

All 63 biceps exercises →

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