Cable Overhead Curl On Exercise Ball
Cable Overhead Curl On Exercise Ball turns unbroken cable tension into control through the whole range — built for your first months of training.
How to do Cable Overhead Curl On Exercise Ball
- Sit on an exercise ball and hold the cable handle with an underhand grip.
- Extend your arms fully overhead, keeping your elbows close to your ears.
- Slowly curl the cable down towards your forehead, keeping your upper arms stationary.
- Pause for a moment at the bottom of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Cable Overhead Curl On Exercise Ball Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Overhead Curl On Exercise Ball Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Cable Overhead Curl On Exercise Ball
Swap Cable Overhead Curl On Exercise Ball For
Cable Overhead Curl On Exercise Ball — Frequently Asked Questions
How do you do the Cable Overhead Curl On Exercise Ball?
Sit on an exercise ball and hold the cable handle with an underhand grip. Extend your arms fully overhead, keeping your elbows close to your ears. Slowly curl the cable down towards your forehead, keeping your upper arms stationary. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Overhead Curl On Exercise Ball work?
The Cable Overhead Curl On Exercise Ball primarily targets the biceps. It is classified as a arms exercise and is performed with a cable machine.
How many sets and reps of the Cable Overhead Curl On Exercise Ball should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Overhead Curl On Exercise Ball good for beginners?
Yes. The Cable Overhead Curl On Exercise Ball is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Cable Overhead Curl On Exercise Ball?
Try the Dumbbell Bicep Curl, Preacher Curl or the Bodyweight Side Lying Biceps Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
