Overhead Cable Curl

Overhead Cable Curl is a resistance exercise - elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
Exercise type: Resistance exercise - elbow flexion

Exercise technique

Match resistance
Select the same resistance on both towers.
Pulley height
Set the handles above shoulder height.
Center stance
Stand centered between the towers.
Arms
Extend your upper arms out to the sides and turn your palms upward.
Curl
Bend your elbows to bring your hands to either side of your head.
Top hold
Squeeze briefly with your elbows fixed high.
Extend
Resist the cables as you extend your forearms outward again.

Key technique points

Do not raise your shoulders to create elbow height.
Do not lean your torso toward one tower.
Do not curl your wrists toward your head.
Bend both arms together.
Keep the high cables away from your neck.
Do not force your elbows backward as you extend.

Common mistakes

Unequal resistance

This pulls harder on one arm.

Dropping elbows

This changes the head-height curl path.

Torso drifting sideways

This changes the pulling angle from each tower.

Wrist curl

This mixes hand movement into the biceps curl.

Shrugging

This transfers upper-arm support loading toward the neck.

Fast outward extension

This lets the cables extend the elbows abruptly.

Frequently asked questions