One of the body parts that society has associated with a strong physique is the arm! I am specifically referring to the Bicep. The bicep or biceps brachii is the large muscle that lies on the front part of the upper arm between the shoulder and the elbow. It arises on the scapula and runs towards the upper forearm. The biceps muscle has two heads, therefore its name, the short head, and the long head. The biceps main function is to flex and supinates the elbow -allowing it to rotate so the palm faces up or forward. The biceps is one of three muscles in the anterior compartment of the upper arm, along with the brachialis muscle and the coracobrachialis muscle.
Another wonderful bicep exercise is the Overhead Cable Curl.
Overhead Curls Benefits
- Hypertrophy: Overhead Cable Curls help increase that bicep peak.
- Isolation: They primordially target the biceps so you concentrate your efforts on that muscle.
- Full Range: A great benefit of overhead cable curls is that they fully stretch the biceps, allowing a bigger range of motion.
- Strength and Endurance: Overhead Cable Curls apply constant resistance on the eccentric and concentric portions of the movement, engaging your biceps for longer periods, increasing endurance and strength.
- Proper Form: The position of your arms along with the tension from the cable make it hard to cheat while performing the movement.
- Safety: Having the arms stretched out and having constant tension from the cables allow for a more controlled movement, keeping your wrist and elbows safe.
How to Do Overhead Cable Curls
- Adjust the height of the pulleys on each side of the machine at a height higher than that of your shoulders.
- Set a weight that is comfortable on each side of the pulley machine. This is an isolation exercise so you can benefit using light to moderate weight.
- Stand in the middle with your body evenly aligned and grab the handles with your palms facing towards the ceiling. Position your feet shoulder-width apart and make sure that your arms are fully extended and parallel to the floor. This is the starting position.
- Squeeze the biceps on each side slowly until your forearms and biceps touch as you exhale.
- Move your forearms back to the starting position as you inhale. Repeat the movement.
- Make sure to keep your entire body stationary except for the forearms and don’t allow your elbows to move. Use a controlled pace.
*** You can also perform this exercise using one handle at a time like I’m doing on the video. Do this when the cables are too close together and you can’t totally extend your arms out ***
Avoid Overhead Cable Curls Mistakes
- Aim for full reps. Be sure not to bring the arm just halfway in or halfway out.
- Avoid performing the movement fast. Slow down the repetition timing on the eccentric and concentric portion of the exercise.
VIDEO: Overhead Cable Curls
Remember, whether you want to lose weight, tone your body, gain strength or size, all muscles must be trained.
Lift, Burn more Fat, Get Stronger and Live Healthier!
To a Fitter Healthier You,
The Fitness Wellness Mentor