FitCi
Overhead Cable Curl is an isolation exercise for the biceps: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: cable. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- At a dual cable station, set the pulleys above head height
- Grab both handles with palms facing up and open your arms to the sides
- Curl your hands toward your head into a double biceps pose
- Squeeze the biceps hard for one to two seconds at the top
- Extend your arms back out under control
Coaching tip
The bodybuilder's posing curl; squeeze every rep like you're hitting a double biceps pose.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- Same muscle, different equipment: Barbell Biceps Curl, EZ-Bar Curl, Dumbbell Biceps Curl
More biceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.