Overhead bicep curl with cable (both arms)
The cable overhead curl is a strength-training exercise that primarily targets the biceps, specifically the brachii and brachialis muscles. Additionally, it engages the forearms and stabilizers in the shoulders and upper back. By adopting an overhead position, this movement emphasizes the biceps' peak contraction, enhancing muscle definition and strength. Athletes can benefit from improved arm endurance and power, which are crucial for sports requiring upper body strength and precision, like tennis, swimming, and rock climbing. The exercise also promotes better muscle symmetry and reduces the risk of imbalances.
| Primary muscle group: | Arms |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
23kg
Avg. weight
51lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Stand between two overhead pulleys and grasp a stirrup in each hand.
- 2Raise your arms so that they are parallel to the floor, keeping a firm grip on the stirrups.
- 3Rotate your forearms to turn your palms upward (supinate your forearms).
- 4While keeping your upper arms still, exhale and curl the stirrups toward your ears by bending your elbows.
- 5Hold the contraction and squeeze your biceps for a moment.
- 6Inhale as you slowly return the stirrups to the starting position, fully extending your arms.
- 7Repeat the exercise for the desired number of repetitions.
Tips & Tricks
Maintain Proper Form: Keep your elbows fixed in position to ensure that your biceps are doing the work, not your shoulders or back.
Engage Your Core: Tighten your core throughout the exercise to stabilize your body and prevent sway, ensuring that the focus remains on your biceps.
Control the Movement: Perform the exercise in a smooth, controlled manner. Avoid using momentum to lift the cable, as this diminishes the workout's effectiveness.
Full Range of Motion: Ensure you fully extend your arms at the bottom of the movement and fully contract your biceps at the top for maximum engagement and benefit.
Adjust Weights Wisely: Start with a weight that allows you to perform the exercise with proper form. Increase the weight gradually as your strength improves to avoid risk of injury.
Focus on the Contraction: At the top of the curl, squeeze your biceps for a second to intensify the contraction and increase muscle activation.
Breathing Technique: Exhale as you curl the weight up and inhale as you extend your arms back to the starting position. Proper breathing will help you maintain rhythm and endurance.
Warm Up and Cool Down: Ensure you properly warm up before starting and cool down after your workout to prevent injuries and aid recovery.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
