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Biceps

Overhead Cable Curl

Overhead Cable Curl (Start)Overhead Cable Curl (End)
LevelIntermediateEquipmentCableMechanicIsolationForcePull

A cable biceps curl with your arms raised overhead, giving a strong peak contraction.

Strength
Primary musclesBiceps

Energy burned

≈ 15 kcalFor 3 × 8–12, rest 90s · ≈ 2.6 kcal/min

Estimate range 11–18 kcal (±25 %)

Muscle mass worked3 %
Effort during a set3.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Set two high cable pulleys and stand between them.
  2. 2Grip a handle in each hand and extend your arms out to the sides at shoulder height.
  3. 3Stand tall with your core braced.

How to perform

  1. 1Curl the handles toward your head by bending your elbows.
  2. 2Squeeze your biceps when your hands are near your ears.
  3. 3Slowly extend your arms back to the starting position.
  4. 4Keep your elbows at shoulder height throughout.

Alternatives

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More with Cable

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Stretches for Biceps

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