Instructions

1

Sit upright on a bench positioned centrally in the cable machine apparatus with feet flat on the floor. Grasp the handles of the cable system with both hands at chest height, arms extended outward and slightly forward with a neutral grip.

2

Ensure neutral wrist position and maintain upright torso posture. Engage core muscles and stabilize shoulder blades. Take a deep breath and prepare to pull the handles toward you against cable resistance.

3

Slowly allow the cables to pull your hands forward and slightly upward by extending your elbows in a controlled manner. Maintain constant tension on the biceps throughout the eccentric phase as resistance extends your arms to the starting position.

4

Contract your biceps and pull both handles toward your torso in a smooth arc, flexing at the elbows. Bring the handles to approximately chest level, squeezing the biceps at peak contraction for 1 second before slowly returning to the starting position with controlled resistance.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Deltoids, Pectoralis Major

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

Focusing on the Cable Seated Overhead Curl allows you to target the Biceps Brachii with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Control the eccentric (lowering) phase of the Cable Seated Overhead Curl for 3-4 seconds to drastically increase time under tension.

Exercise Variations

Dumbbell Cable Seated Overhead Curl
Cable Cable Seated Overhead Curl
Banded Cable Seated Overhead Curl

Beginner Tips

If you are new to the Cable Seated Overhead Curl, focus on mastering the movement pattern with zero weight before adding Cable.

Cable Seated Overhead Curl