Overhead Cable Curl

An Overhead Cable Curl (also called a High Cable Curl) is a biceps exercise that uses a high cable attachment (generally at shoulder height or higher) to really isolate the biceps muscle for a full peak contraction.
The biggest benefits to using the Overhead Cable Curl is that it removes the front deltoid muscle from helping curl the weight up while also allowing the biceps muscle to get a full peak contraction because of the position the arm is in.

Exercise Video

How to do

  1. Stand between two pulley machines and securely grasp the handles with each hand using an underhand grip (palms facing upwards).
  2. Allow your arms to extend straight out to your sides at about shoulder level and parallel to the ground.
  3. While keeping your elbows set in place (fixed position), slowly curl your hands toward your shoulders making sure that both of your biceps are doing all the work.
  4. Return the cable handles back to the starting position and repeat.

  5. Do not allow the elbows to move around. Avoid letting your elbows move side to side or up and down as you curl the weight through the full range of motion. They must stay in a fixed position acting like a hinge for your forearms.
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