Overhead Cable Curl Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Overhead cable curl focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
- Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
- Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
- While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
- While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
- Repeat for the recommended amount of repetitions prescribed in your program.
Exercise FAQ
How long or how many reps is enough?
Stop when you can’t keep alignment. Quality beats duration—shorter sets with perfect form are more effective than long shaky holds. Think of it as curling done with repeatable, clean reps.
How do I know I’m using my core and not my lower back?
Your torso should stay steady and your lower back shouldn’t pinch or take over. If it does, shorten the range, reduce difficulty, and brace harder. Think of it as curling done with repeatable, clean reps.
How can I progress this safely?
Increase time under tension, then add resistance or a harder variation. Progress only if you can keep the same clean position. Think of it as curling done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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