Seated Overhead Cable Curl

Body region

• Arms

Equipment

• Cable Station
• Flat Bench

Technique

1. Set both pulleys of a cable crossover at about shoulder height when seated and attach single handles.
2. Place a bench in the middle, sit tall, and take a handle in each hand underhand.
3. Raise the arms out to the sides at shoulder level.
4. Curl the handles toward the sides of your head, keeping the upper arms level.
5. Straighten the arms slowly back out to the sides.

Cues

• Upper arms stay parallel to the floor.
• Squeeze the biceps at the top, as in a double-biceps pose.

Common mistakes

• Letting the elbows drop as you curl.
• Shrugging the shoulders up.
• Leaning back on the bench to help the curl.

Alternatives

• Cable Curl
• Dumbbell Curl