Cable Seated Overhead Curl (SZ Bar) Exercise Guide
Exercise Profile
- Target
- Biceps
- Equipment
- Cable
- Body Part
- Upper Arms
- Primary Muscle
- Biceps
- Secondary Muscles
- Brachialis, forearms, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Cable Overhead Curl
How to: Cable Seated Overhead Curl (SZ Bar)
- Sit on a bench with your feet flat on the ground and your back straight.
- Adjust the cable pulley so that the handles are at shoulder height.
- Grasp the cable handles with your palms facing up and elbows close to your head.
- Curl the handles upwards towards your forehead while keeping your elbows stationary.
- Squeeze at the top of the movement, then lower back down to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Swaying the body to lift heavier weights.
- Letting the elbows flare outwards.
- Not engaging the core, which can lead to poor posture.
Modifications
- Use lighter weights or resistance if you have shoulder discomfort.
- Perform the exercise seated on a bench with back support for better stability.
Tips
- Keep your elbows close to your head during the curl.
- Use a steady and controlled movement to avoid swinging.
- Maintain a neutral spine throughout the exercise.
Cable Seated Overhead Curl (SZ Bar) Alternatives
Tags
biceps
cable
upper arms
strength
curl
isolation