Cable Seated Overhead Curl
Also known as: seated cable overhead curl
Cable Seated Overhead Curl turns unbroken cable tension into control through the whole range — for lifters with a base already built.
How to do Cable Seated Overhead Curl
- Sit on a bench facing the cable machine with your feet flat on the ground.
- Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Keep your upper arms stationary and your elbows close to your sides.
- Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Cable Seated Overhead Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Seated Overhead Curl 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 Seated Overhead Curl
Swap Cable Seated Overhead Curl For
Cable Seated Overhead Curl — Frequently Asked Questions
How do you do the Cable Seated Overhead Curl?
Sit on a bench facing the cable machine with your feet flat on the ground. Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart. Keep your upper arms stationary and your elbows close to your sides. 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 Seated Overhead Curl work?
The Cable Seated Overhead Curl 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 Seated Overhead Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 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 Seated Overhead Curl good for beginners?
Not usually. The Cable Seated Overhead Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Seated Overhead Curl?
Try the Dumbbell Seated Biceps Curl (on Stability Ball), Ez Barbell Seated Curls or the Smith Machine Bicep Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Seated Overhead Curl the same as the seated cable overhead curl?
Yes. The Cable Seated Overhead Curl is also commonly called the seated cable overhead curl. Different gyms and training programs label it differently, but "seated cable overhead curl" refer to this same movement.
