Overhead Cable Curl

A cable curl performed with pulleys positioned above shoulder height, creating constant tension and a unique stretch on the biceps.

Instructions

1. Set the pulleys on each side of a dual cable machine to a height above shoulder level.
2. Select an appropriate weight on each side, ensuring both sides are equal.
3. Stand in the center between both pulleys with feet shoulder-width apart.
4. Grasp each handle with an underhand grip (palms facing toward the ceiling), arms extended parallel to the ground.
5. Position your body so it is evenly aligned with both handles.
6. Keep your upper arms stationary and curl the handles toward your head by bending at the elbows.
7. Bring your forearms and biceps together at the top of the movement, squeezing the biceps.
8. Slowly extend your arms back out to the starting position, maintaining tension throughout.
9. Repeat for the desired number of repetitions.

Tips

• Keep your entire body stationary - only move your forearms to isolate the biceps.
• The overhead position provides a unique stretch that intensifies the contraction at the bottom.
• Use controlled movements rather than momentum.
• Breathe out as you curl up, breathe in as you lower the weight.
• This variation is excellent for building peak biceps height and definition.