Arms / Intermediate / Isolation (single joint)

Overhead Cable Curl

Standing between two high pulleys, curl the handles toward the sides of the head to isolate the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip, Side delts

Equipment

Cable station

Movement pattern

Elbow flexion (curl)

Level

Intermediate

Type

Arms, Isolation (single joint)

How to do it

1. Attach a stirrup handle to each high pulley and stand centered between them.
2. Grasp the handles with palms up and arms extended out to the sides at shoulder height.
3. Keeping the upper arms still, curl the handles toward the sides of your head.
4. Squeeze, then return slowly to extension.

Tips

• Keep the elbows at shoulder height.
• Do not lean toward either side.

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