How to do a cable overhead curl

Setup:

1. Cable Position: Attach a rope handle to a cable machine and adjust the pulley to a high position (above head height).
2. Kneeling Position: Kneel down facing the cable machine, keeping your back straight and core tight.
3. Grip: Grab one end of the rope in each hand with an underhand grip (palms facing up). Position the center of the rope behind your head.

The Lift:

1. Initiate: Keeping your upper arms still, curl the rope handles towards your forehead.
2. Slight Extension: At the top of the movement, slightly separate the ends of the rope for a greater peak contraction.
3. Squeeze: Briefly squeeze your biceps.
4. Controlled Descent: Slowly reverse the movement, returning to the starting position with control. Do not let the weight slam down.
5. Reset: Breathe and prepare for the next repetition.

Tips:

• Maintain Tension: Keep the tension on your biceps throughout the movement without fully locking out your elbows.
• Engage your core: Focus on keeping a strong core to protect your lower back.
• Adjust stance: If kneeling is too challenging, you can modify to a standing position.