The Overhead Cable Curl is a variation of the traditional bicep curl performed on a cable machine with the cables positioned overhead. This unique setup allows for a greater stretch of the biceps at the bottom of the movement, providing a more effective muscle engagement throughout the curl. The overhead angle of the exercise helps emphasize the long head of the biceps, resulting in improved arm development and a more complete bicep workout. Incorporating the Overhead Cable Curl into your routine can help increase muscle growth, strength, and definition in the biceps.
Overhead Cable Curl Video
How to Perform Overhead Cable Curl
Overhead Cable Curl Images
Step-by-Step Instructions:
- Set Up the Cable Machine: Attach a rope handle to the low pulley on a cable machine. Adjust the height so that the cables are positioned overhead when standing.
- Position Yourself: Stand facing away from the machine, gripping the rope handles with your palms facing up. Step forward to create tension in the cables, and then tilt your torso slightly forward while keeping your core tight and body straight.
- Perform the Curl: Curl the rope handles toward your forehead, engaging your biceps as you bring the handles upward. Keep your elbows stationary and close to your head during the movement.
- Controlled Return: Slowly lower the rope handles back to the starting position, keeping tension in the cables and maintaining control throughout the movement.
- Repeat: Perform the desired number of repetitions, focusing on proper form and controlled movements throughout the set.
Overhead Cable Curl Benefits
- Targeted Bicep Activation: The overhead position of the cable helps target the long head of the biceps, improving arm definition and strength.
- Increased Range of Motion: The angle of the movement allows for a greater stretch at the bottom of the curl, leading to a more effective muscle contraction.
- Constant Tension: The cable machine provides continuous tension throughout the entire range of motion, increasing muscle engagement during the curl.
- Improved Arm Development: By incorporating the Overhead Cable Curl into your workout, you can create a more balanced and defined bicep shape.
- Variety in Training: This exercise adds variety to your arm training, offering a unique angle that works the biceps differently than traditional curls.
Overhead Cable Curl Muscles Worked
Targeted Muscles
The Overhead Cable Curl primarily targets the following muscles:
- Biceps: The primary muscle worked during this exercise, the biceps are heavily engaged to perform the curl and lift the weight.
- Forearms: The forearms help to grip the rope handles and maintain tension throughout the curl.
- Shoulders: The shoulders assist in stabilizing the arms during the movement, particularly when the arms are raised overhead.
- Core: The core stabilizes the body throughout the exercise, maintaining proper posture and balance during the curl.
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