Arms
Overhand Cable Curl
A precise isolation movement designed to build thicker biceps and improve grip strength through a neutral wrist position.
How to perform.
Follow the sequence — setup is half the lift.
Attach a straight or EZ-curl bar to the low pulley of a cable machine and select a moderate weight.
Stand facing the machine with your feet shoulder-width apart and grasp the bar using a firm overhand grip with your palms facing down.
Position your elbows tucked tight against your ribs and maintain a slight bend in your knees for a stable base.
Exhale as you curl the bar toward your shoulders by flexing at the elbows while keeping your upper arms completely stationary.
Squeeze your biceps and forearms at the top of the movement for one second.
Lower the bar back to the starting position in a slow, controlled motion until your arms are fully extended.
Maintain a neutral spine and avoid using momentum or leaning back to help lift the weight.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive weight that causes the elbows to flare outward away from the body.
- Allowing the wrists to collapse or bend rather than keeping them rigid and neutral.
- Swinging the torso to move the weight instead of isolating the elbow joint.
- Failing to fully extend the arms at the bottom of the rep.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.