Seated Overhead Curl
An overhead cable curl done sitting on a bench between two high pulleys: arms out toward the cables, you curl the handles toward your head, working your biceps with your arms raised.
- Primary muscles
- Biceps
- Difficulty
- Beginner
- Logged as
- Weight × reps
Why do it
The seated position takes away the lean and step that creep into the standing version, so it suits anyone who wants the raised-arm curl as strict as possible. The cables keep tension on the biceps at full stretch, and with your arms up it feels very different from any curl with your elbows at your sides. Expect to use light weight; it works well late in an arm session or as a finisher. You'll need a bench that fits between the two pulleys.
How to do it
Attach a single handle to each of two high pulleys and sit on a bench between them.
Take a handle in each hand with an underhand grip, arms extended out toward the pulleys.
Curl the handles toward your head, keeping your upper arms level and still.
Let your arms extend back out slowly against the pull. Sitting removes the temptation to lean into the movement.
Common mistakes
Sitting off-center
If the bench sits closer to one pulley, one arm gets more tension than the other. Place it in the middle so both cables pull at the same angle.
Elbows sinking below shoulder level
Once your upper arms drop, it turns into an ordinary curl. Keep them level and still for the whole set.
Slouching on the bench
Rounding forward changes the cable angle and lets your shoulders help. Sit tall with your chest up.
Hands drifting in front of your face
Your hands should travel toward your head, not forward. If they end up in front of your face, your upper arms have moved.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
