Overhead Cable Curl

Also called high cable curl, cable crossover curl and double biceps cable curl.

Works

Biceps

Equipment

Cable

Level

Intermediate

Type

Isolation

How to do it

Setup. To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.

1. Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
2. Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
3. While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
4. While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
5. Repeat for the recommended amount of repetitions prescribed in your program.

Cues

• Pulleys set above shoulder height.
• Arms out, level with the shoulders.
• Curl the handles toward the ears.
• Squeeze 1 second, return slowly.

Common mistakes

• Elbows dropping.
• Leaning into the pull.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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