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.
Overhead Cable Curl Advantages For Tall Guys
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.
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.
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.
3. Starting position
- Begin with your arms fully extended, allowing the cable to create light tension.
- Ensure your elbows are close to your torso.
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.
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.
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.