Overhead bicep curl with cable (both arms)

Exercise overview

Primary muscle group: Arms

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 24

Average per rep (lbs)*: 52

Weight counts twice!

Description: Stand between two overhead pulleys and grasp a stirrup in each hand. Raise your arms so that they are parallel to the floor, keeping a firm grip on the stirrups. Rotate your forearms to turn your palms upward (supinate your forearms). While keeping your upper arms still, exhale and curl the stirrups toward your ears by bending your elbows. Hold the contraction and squeeze your biceps for a moment. Inhale as you slowly return the stirrups to the starting position, fully extending your arms. Repeat the exercise for the desired number of repetitions.

Exercise ID: 00242

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Overhead bicep curl with cable (both arms)

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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