Cable Seated Overhead Curl

Setup

1. 01Set the pulley at or slightly above shoulder height and attach a single handle or use both stacks.
2. 02Place a bench side-on or between the stacks and sit tall.
3. 03Raise the upper arms out to shoulder height in line with the cables.
4. 04Grip underhand with the arms extended toward the pulleys.

Execution

1. 01Curl the handles toward the ears while the upper arms stay parallel to the floor.
2. 02Squeeze the biceps hard in the fully flexed position.
3. 03Hold the peak for a full second.
4. 04Extend back out under control until the arms are straight.

Checkpoints

• -Upper arms stay lifted at shoulder height the entire set.
• -Torso stays vertical on the bench with no leaning back.
• -Elbows point at the pulleys, not dropping toward the ribs.
• -The squeeze at the top is deliberate, not rushed.

Common mistakes

• -Letting the elbows sag as the set fatigues.
• -Turning it into a row by pulling the elbows back.
• -Loading too heavy for a shortened-position exercise.
• -Whipping the handles back out without control.