overhead cable curl

The overhead cable curl, also known as a crucifix curl is a biceps-focused exercise performed between two cable stacks, using a pair of D-handles. The arms and elbows are held at shoulder height throughout the movement, and both hands curl in toward the ears. This position is designed to eliminate shoulder involvement and momentum, while targeting the biceps peak. This movement is generally done for moderate to high reps, such as 8-12 reps per set or more, as part of arm-focused training.

OVERHEAD CABLE CURL BENEFITS:
  • Builds bigger and more defined biceps
  • The cable provides constant tension throughout the movement, including at peak contraction
  • Great way to target the biceps peak
  • Effective even with light weight
  • Type: Strength
  • Main Muscle Worked: Biceps
  • Equipment: Cables
  • Level: Intermediate
STEP BY STEP GUIDE:
  1. Adjust cable height slightly above shoulder height with D handle attachment.
  2.  Load desired weight on each side (keep it light)
  3. With arms stretched out wide, standing straight with your chest out. This is the starting position
  4. Keep your shoulders and biceps in a 90 degree angle and slowly bring your hands towards each side of your head.
  5. keep a tight squeeze & hold, then return your hands back towards the cables. This is one rep.

REPEAT FOR DESIRED REPS

How to do overhead cable curl