Cable Seated Overhead Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Seated Overhead Curl

Step by step instructions, muscle activation and variants for the Cable Seated Overhead Curl.

MediumBiceps

About this exercise

The cable seated overhead curl targets the biceps from a unique overhead angle, placing the long head of the biceps in a fully stretched position at the top of the movement. Performed seated at a high pulley, this exercise provides constant tension throughout and emphasizes peak contraction at the end of each rep.

How to Perform

  • Set the high pulley to its highest position and attach a rope handle
  • Sit on a bench facing the machine, positioned so the cable runs directly overhead
  • Grasp the rope with both hands, palms facing each other, arms extended upward toward the pulley
  • Keeping your upper arms stationary and elbows pointing forward, curl the rope down toward your forehead
  • Squeeze your biceps at the peak contraction
  • Slowly extend your arms back to the starting position under control
  • Keep an upright posture and avoid letting your elbows flare or drift throughout

Muscle Activation

Primary
Biceps
Secondary
Inner forearm

Common Mistakes

Common mistakes content is coming soon.

About the Cable Seated Overhead Curl

The Cable Seated Overhead Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

Arms Stretch on a Support

Bodyweight · Easy
BicepsFront shouldersMiddle chest

Assisted Chin-Up on a Bench

Bodyweight · Easy
BicepsMiddle backMiddle chestTrapezius

Band 45-Degree Biceps Curl

Easy
BicepsOuter forearm

Band Alternating Biceps Curl

Easy
BicepsOuter forearm