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Last updated March 5, 2026
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Biceps
Overhead Biceps Curl (Cable)
Stand between two high cable pulleys and curl the handles toward your ears. The overhead position emphasises the short head of the biceps.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
bicepsbicep (short head)
Secondary
bicep (long head)forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Set both cable pulleys to the highest position.
- Attach single-grip handles to each side.
- Stand in the centre of the cable crossover station.
- Grab one handle in each hand with an underhand grip.
- Step 2Starting Position
- Extend your arms out to the sides at shoulder height, forming a T shape.
- Keep a slight bend in your elbows.
- Stand with feet shoulder-width apart, core engaged.
- Step 3Execution
- Curl both handles toward your ears by flexing your elbows.
- Keep your upper arms stationary at shoulder height throughout.
- Squeeze your biceps hard at the peak contraction.
- Slowly extend your arms back to the starting position under control.
- Do not let the weight pull your arms forward or drop below shoulder level.
- Step 4Tips
- This is an excellent finishing exercise for bicep peak.
- Focus on the squeeze at the top for maximum contraction.
- Use lighter weight and higher reps for this isolation movement.
- Keep your body still; avoid swaying or using momentum.