Exercise guide
Cable Seated Overhead Curl
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
This isolation exercise targets the biceps, particularly the long head, by placing the arms in an overhead position to maximize the peak contraction and provide constant cable tension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Position a flat bench in the center of a dual cable machine.
- Set both pulleys to a high position, slightly above head height when seated.
- Sit upright on the bench and grasp the handles with a supinated (palms up) grip.
- Extend your arms out to the sides so they are parallel to the floor, creating a 'T' shape with your body.
How to do it
- Exhale and curl the handles toward your ears by flexing the elbows, keeping your upper arms perfectly still and parallel to the floor.
- Squeeze your biceps forcefully at the point of maximum contraction near your head.
- Inhale and slowly extend your arms back to the starting position under control.
- Maintain a steady tempo, focusing on a 2-second concentric and a 3-second eccentric phase.
Form checklist
- Keep your elbows fixed in space; do not let them drop or move forward.
- Maintain an upright torso with your core braced and shoulders retracted.
- Avoid using momentum or jerking the weight toward your head.
- Ensure your wrists remain neutral or slightly flexed, not extended backward.
Pro tips
- Focus on 'turning your pinkies' toward your ears at the peak of the movement to maximize bicep supination.
- Keep your shoulder blades depressed to prevent the upper traps from taking over the movement.
Make it harder
- Incorporate a 3-second isometric hold at the peak of the curl to increase time under tension.
- Perform the eccentric phase even slower (4-5 seconds) to emphasize the stretch on the bicep fibers.
Frequently asked
- What muscles does the cable seated overhead curl work?
- The cable seated overhead curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cable seated overhead curl?
- The cable seated overhead curl uses cable.
- Is the cable seated overhead curl good for beginners?
- The cable seated overhead curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.