Arms · Cable
Sz Bar Cable Seated Overhead Curl
How to do the sz bar cable seated overhead curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit facing away from a high cable column with an SZ bar attached, and grip the bar overhead with an underhand grip, arms extended up. Curl the bar down toward the top of your head by flexing your elbows, keeping your upper arms still, then extend back up under control.
- 1A strong stretch and contraction through the biceps overhead
- 2Upper arms staying fixed as only your elbows move
- 3Constant cable tension through the whole range
Common mistakes
- Letting your elbows drift down or flare wide
- Using your shoulders or back to pull the bar
- Rushing the return and losing tension
Muscles worked
The sz bar cable seated overhead curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the sz bar cable seated overhead curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.