Overhead cable curl
The overhead cable curl, which is more commonly known as a crucifix curl, is an exercise created to target the biceps peak. It is done at a cable station with a pair of D-handles, and the arms and elbows are held at shoulder height throughout the entire movement. By keeping the arms and elbows in this position, the exercise eliminates shoulder involvement and momentum, allowing for maximum biceps engagement.
Typically, this exercise is performed for moderate to high reps such as 8-12 reps per set or more, and is often included in arm-focused training. When done correctly, the overhead cable curl can help to build strength and size in the biceps, as well as providing a great exercise for improving arm definition.
The overhead cable curl is a highly effective exercise for anyone looking to build and strengthen their biceps. Not only does it help to build strength and size, but it can also be used to improve arm definition. With a few simple steps and proper form, you can start to build your biceps and improve your arm definition in no time.
Type:
Strength
Muscles Used:
Biceps
Level:
Intermediate
Equipment:
Cable
Benefits Of This Exercise
- The overhead cable curl is a highly effective exercise for anyone looking to build and strengthen their biceps.
- The cable provides constant tension throughout the movement, including at peak contraction, making it an ideal exercise for building strength and size.
- It also targets the biceps peak, making it perfect for those looking to improve arm definition.
- The overhead cable curl can be done with light weight, making it a great option for all fitness levels.
- By using proper form and a few simple steps, you can start to build your biceps and improve arm definition in no time.
Step by Step Instructions For Overhead cable curl
- Start by setting a comfortable weight on each side of the pulley machine. Make sure the weight is the same on each side.
- Adjust the height of the pulleys to be higher than your shoulders.
- Stand in the middle of both sides and grab each handle with an underhand grip (palms facing the ceiling). Your arms should be extended and parallel to the floor, with your feet shoulder width apart. Your body should be evenly aligned with the handles. This is the starting position.
- Exhale and slowly squeeze the biceps on each side until your forearms and biceps touch.
- Inhale and move your forearms back to the starting position, keeping your body still throughout the exercise.
- Repeat for the recommended amount of repetitions.
Variations: This exercise can also be done using one handle at a time.
Warm Up Tips
- Set a weight that is comfortable on each side of the pulley machine. Make sure the amount of weight selected is the same on each side.
- Adjust the height of the pulleys on each side to a position higher than your shoulders.
- Stand in the middle of both sides and grab each handle with an underhand grip (palms facing towards the ceiling). Your arms should be fully extended and parallel to the floor, with your feet shoulder-width apart. Your body should be evenly aligned with the handles.
- Squeeze the biceps on each side until your forearms and biceps touch, while exhaling.
- Inhale and move your forearms back to the starting position. Keep your entire body stationary except for the forearms.
- Repeat for the recommended number of repetitions in your program.
Overhead cable curl Safety Tips
- Set the weight equally on each side of the pulley machine to ensure balance and avoid straining one side of the body.
- Adjust the height of the pulleys to a position higher than your shoulders to maintain proper form and target the biceps effectively.
- Stand in the middle of both sides and use an underhand grip with palms facing towards the ceiling to grab the handles. Keep your arms fully extended and parallel to the floor, with feet shoulder-width apart for stability.
- Ensure that your body is evenly aligned with the handles and maintain proper posture throughout the exercise.
- Exhale as you slowly squeeze the biceps on each side until your forearms and biceps touch, focusing on the contraction.
- Inhale as you return your forearms back to the starting position, keeping your body stationary except for the forearms.
- Repeat the exercise for the recommended number of repetitions, as prescribed in your program, to effectively work your biceps.
Variation: If desired, you can perform the exercise using one handle at a time for a slightly different challenge.
Incorporating Into Other Workouts
One way to incorporate the overhead cable curl into your workouts is to include it as part of your arm-focused training routine. Here's a sample workout plan that includes the overhead cable curl:
1. Warm up: Start with 5-10 minutes of light cardio to warm up your muscles.
2. Bicep exercises: Begin your workout with compound exercises that target the biceps, such as barbell curls or dumbbell curls. Perform 3 sets of 8-12 reps for each exercise.
3. Overhead cable curl: After completing your compound exercises, move on to the overhead cable curl. Perform 3 sets of 8-12 reps, adjusting the weight to a comfortable level.
4. Tricep exercises: To balance out your arm workout, include tricep exercises such as tricep pushdowns or tricep dips. Perform 3 sets of 8-12 reps for each exercise.
5. Additional arm exercises: If you have time and energy, you can include additional exercises to further target your arms, such as hammer curls or concentration curls. Perform 2-3 sets of 8-12 reps for each exercise.
6. Cool down: Finish your workout with some light stretching to help prevent muscle soreness and promote flexibility.
Remember to use proper form and technique while performing the overhead cable curl and other exercises. Start with lighter weights and gradually increase the resistance as you become more comfortable and stronger. Always listen to your body and adjust the