Cable Overhead Curl

Setup

1. 01Set the pulley at or above shoulder height.
2. 02Grip the handle underhand and step back.
3. 03Raise the arm out to shoulder height.
4. 04Stand square with the core braced.

Execution

1. 01Curl the handle toward the side of the head.
2. 02Keep the upper arm fixed at shoulder height.
3. 03Squeeze the biceps hard in the shortened position.
4. 04Extend slowly back until the arm is straight.

Checkpoints

• -The upper arm stays parallel to the floor throughout.
• -The elbow stays still; only the forearm travels.
• -The peak squeeze happens near the ear.
• -The torso does not rotate toward the stack.

Common mistakes

• -Dropping the elbow as fatigue sets in.
• -Leaning away from the stack to add leverage.
• -Rushing the extension and losing constant tension.
• -Loading too heavy for the weak shortened position.