SPLYT · Workouts · Routines · Exercises · Tools
Biceps · Cable · Intermediate

How to do Cable Seated Overhead Curl

The cable seated overhead curl is an isolation exercise targeting the biceps, performed using a cable machine while seated. It emphasizes controlled movement and constant tension on the biceps throughout the range of motion.

Cable Seated Overhead Curl demonstration
Primary muscle
Biceps
Also works
Forearms and Shoulders
Equipment
Cable
Level
Intermediate
Category
Biceps

How to do Cable Seated Overhead Curl, step by step

  1. Sit on a bench facing the cable machine with your feet flat on the ground.
  2. Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
  3. Keep your upper arms stationary and your elbows close to your sides.
  4. Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
  5. Pause for a moment at the top of the movement, squeezing your biceps.
  6. Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.

Muscles worked

Cable Seated Overhead Curl works your biceps as the main mover, with help from your forearms and shoulders.

Track Cable Seated Overhead Curl in SPLYT

Cable Seated Overhead Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More biceps exercises

All 159 biceps exercises →

More with a cable

Every cable exercise → · The full exercise library →