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

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

Common Mistakes

Common mistakes content is coming soon.

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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