The overhead cable curl is a versatile and efficient exercise. Utilizing a cable machine positioned overhead it isolates the biceps and engages stabilizing muscles. Tall guys seeking arm growth, overhead cable curls provide constant tension, ensure bicep isolation, and offer versatility in training intensity. 

While exploring the benefits, in this article, I also addresses potential lower back strain concerns and present solutions in a step-by-step guide for you tall guys.

Table of Contents

Understanding Overhead Cable Curls

The overhead cable curl is a bicep exercise that utilizes a cable machine to provide constant tension throughout the entire range of motion. By positioning the cable overhead, this movement isolates the biceps and engages the stabilizing muscles, making it an effective and joint-friendly option for tall individuals.

How To Do An Overhead Cable Curl For Tall Guys

Overhead Cable Curl Advantages For Tall Guys

Constant tension

The cable machine ensures continuous tension on the biceps, promoting muscle engagement throughout the entire range of motion.

Isolation of biceps

Overhead cable curls isolate the biceps by minimizing the involvement of other muscle groups, ensuring a concentrated and targeted workout.

Versatility in training

Cable machines offer versatile resistance levels and are easily adjustable, allowing tall guys to customize the intensity of their workout.

Overhead Cable Curl Disadvantages For Tall Guys

Potential strain on lower back

If you do not set your legs up properly, for a solid base, and actively engage your core then this movement could be potentially harmful to your lower back.

Tools You'll Need

  • Cable machine
  • Straight bar
  • EZ bar

How To Do An Overhead Cable Curl For Tall Guys

1. Overhead cable curl set up

  • Adjust the cable machine to the desired height, ensuring the cable is overhead.
  • Attach a straight or EZ-bar attachment to the cable.
this is a photo of tall Paul adjusting the cable machine for overhead cable curls
this is a photo of tall Paul adjusting an EZ bar for overhead cable curls

2. Proper positioning

  • Stand facing the cable machine with your feet shoulder-width apart.
  • Grab the bar with an underhand grip, hands slightly wider than shoulder-width apart.
this is a photo of tall Paul facing the cable machine with a shoulder width apart stance for an overhead curl

Tall guy tip: Standing shoulder width apart is fine if you feel very confident, however I do suggest trying one of these two other stances instead. 

  • Stand in a stagger stance. Keep your feet shoulder width apart with the leading foot 2-3 inches ahead.
  • Dropdown to one knee split stance and do the entire lift in this very stable position. 
this is a photo of tall Paul standing in a stagger stance for an overhead cable curl
this is a photo of tall Paul dropping down to one knee for an overhead cable curl

3. Starting position

  • Begin with your arms fully extended, allowing the cable to create light tension.
  • Ensure your elbows are close to your torso.
this is a photo of tall Paul with his arms fully extended for starting position of an overhead cable curl

4. Curling movement

  • Flex at the elbows and curl the bar towards your forehead, maintaining a controlled and deliberate motion.
  • Focus on squeezing your biceps at the top of the curl.
this is a photo of tall Paul flexing and curling for an overhead cable curl

5. Full range of motion

  • Lower the bar back down in a controlled manner, fully extending your arms.
  • Keep tension on the biceps throughout the lowering phase.
this is a photo of tall Paul lowering the cable back at the end of his overhead cable curl

6. Stabilize your core

  • Engage your core for stability and to prevent excess movement during the exercise.
  • Focus on sucking your belly button through your back to help make this happen.

7. Repetitions and sets

  • Reps and sets all depend on your goals for the gym & what other lifts you have done that day to complement the overhead cable curls.
  • I create tall guy workout plans, click through and message me your fitness goals and I can tell you the reps and set you will want to hit.