Overhand Cable Curl Guide: Form, Benefits, and Tips
Master the overhand cable curl to build thicker arms and stronger forearms. Follow our expert guide for perfect form and common mistakes to avoid.
How to Perform
- 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
- 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
Primary movers
- Biceps
Stabilizers
- Brachialis
- Brachioradialis
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Biceps · Arms