What equipment do you need for the overhead bicep curl?

You need cable to do the overhead bicep curl.

What is a good overhead bicep curl?

For men, a good overhead bicep curl is about a 127.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 35 lb and elite lifters pass 255 lb. For women, the standards run from about 15 lb to 142.5 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Cable

Overhead Bicep Curl

How to do the overhead bicep 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: Curl
Mechanic: Isolation

Find more:Biceps exercises Cable exercises

How to do it

Stand in the center of a cable machine with pulleys set low and handles in each hand. Step forward slightly and raise your arms overhead in a "goalpost" position. Curl the handles toward your head by bending at the elbows, then return with control. Keep your upper arms still throughout.

1Step forward with the cables set low and your arms overhead; curl by bending your elbows so you feel your biceps working through a long range
2Keep your upper arms stationary and your wrists neutral
3Engage your core to stabilise and maintain an upright posture throughout