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Exercise 1643 · REF DpWMFP5

Cable Seated Overhead Curl exercise animation

Cable Seated Overhead Curl

Category
Upper Arms
Equipment
Cable
Target
Biceps

Curling with the arms overhead while seated keeps the torso stable and removes any leg or hip involvement, isolating the biceps in a stretched starting position that a standard curl doesn't reach. That stretched-position loading is a different stimulus than a standard curl's shortened starting point. Keeping the elbows high and stationary throughout is what keeps the tension on the biceps instead of the front delts.

How to Do the Cable Seated Overhead Curl

  1. Sit on a bench facing the cable machine with your feet flat on the ground.
  2. Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
  3. Keep your upper arms stationary and your elbows close to your sides.
  4. Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
  5. Pause for a moment at the top of the movement, squeezing your biceps.
  6. Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Seated Overhead Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have cable? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Cable Seated Overhead Curl work?
The Cable Seated Overhead Curl primarily targets the biceps, with the forearms and shoulders assisting.
What equipment do I need for the Cable Seated Overhead Curl?
The Cable Seated Overhead Curl is done with a cable.
What's a good alternative to the Cable Seated Overhead Curl?
If you don't have access to a cable, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.