Cable Overhead Curl on Exercise Ball

Target muscle

Biceps

Also works

Forearms, shoulders

Equipment

Cable

Body part

Upper arms

How to do the cable overhead curl on exercise ball

1. Sit on an exercise ball and hold the cable handle with an underhand grip.
2. Extend your arms fully overhead, keeping your elbows close to your ears.
3. Slowly curl the cable down towards your forehead, keeping your upper arms stationary.
4. Pause for a moment at the bottom of the movement, then slowly return to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the biceps. The forearms and shoulders work as secondary muscles. See all biceps exercises or every cable exercise.