Overhand Cable Curl

A cable curl performed with an overhand (pronated) grip, targeting the biceps and building forearms strength.

Instructions

1. Stand facing a cable machine with feet shoulder-width apart and a slight bend in your knees.
2. Attach a straight bar or rope handle to the low pulley of the cable machine.
3. Grasp the handle with an overhand grip (palms facing down) with your hands shoulder-width apart.
4. Step back slightly so there is tension on the cable at the starting position, with your arms extended.
5. Keep your upper arms stationary and curl the handle up toward your shoulders by bending at the elbows.
6. Squeeze your biceps at the top of the movement, with the bar at about shoulder height.
7. Slowly lower the handle back to the starting position in a controlled manner, fully extending your arms.
8. Repeat for the desired number of repetitions.

Tips

• Keep your elbows pinned at your sides throughout the movement to isolate the biceps.
• The overhand grip emphasizes the brachialis and forearms more than a standard supinated curl.
• Avoid swinging the weight up - use strict form for maximum effectiveness.
• Pause briefly at the top of each rep to maximize the contraction.
• Keep a slight bend in your knees and engage your core for stability.