Overhead Cable Curl

a.k.a. Overhead Cable Curl

Differentiation: Mechanics

This variation of a Cable Curl is unique. Here is how: you set the machine's pulley high | and perform the exercise using an overhead angle. This angle increases the contraction of your biceps. This increased contraction helps develop the short head of your biceps.

Starting Position

To get into starting position, do this...

1) Locate a cable machine with two pulleys.

2) Set each pulley at its highest setting.

3) Obtain two single stirrup handle attachments.

4) Clip an attachment onto the pulley hook on each side.

5) Stand parallel between two cable pulleys, and at an equal distance from each pulley.

6) Place your feet shoulder-width apart for stability.

7) Grasp a handle attachment in each hand - using an underhand grip - with your palms facing up.

8) Fully extend your arms to an airplane - like position.

9) Your upper arms and torso should form roughly a 90-degree angle.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you curl the handle attachments towards your ears

3) ...until your biceps are fully contracted - where the upper forearms and the lower biceps make contact.

4) Hold this position for a count of one second.

5) This is the ending position.

6) Inhale as you slowly allow the handles to retract outward and extend your arms to an airplane-like position.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Avoid swinging your body in an attempt to assist with lifting the weight. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Keep your upper arms stationary and focus on only moving your forearms during the movement.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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