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Cable Seated Overhead SZ-Bar Curl

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

MediumBiceps

About this exercise

A seated bicep curl performed using a high cable pulley with an SZ (EZ) bar attachment, with arms extended overhead at the start. The overhead position places the long head of the biceps under a greater stretch than standard curls, increasing the range of motion and muscle activation.

How to Perform

  • Attach an SZ (EZ) bar to a high cable pulley and set the cable at overhead height
  • Sit on a bench facing the cable machine, positioning yourself so the cable pulls from above and behind you
  • Grasp the SZ bar with an underhand grip and raise your arms so your upper arms are roughly parallel to the floor or slightly angled upward
  • Keep your upper arms stationary and elbows pointing forward
  • Curl the bar toward your forehead by flexing at the elbows, bringing your hands toward your head
  • Squeeze the biceps fully at the peak of the contraction
  • Slowly extend your arms back to the starting position, feeling the stretch in the biceps
  • Repeat for the desired number of reps while maintaining an upright torso

Muscle Activation

Primary
Biceps
Secondary
Inner forearm

About the Cable Seated Overhead SZ-Bar Curl

The Cable Seated Overhead SZ-Bar 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.

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