Chin up vs Overhead Cable Bicep Curl
Which one fits your Biceps workout plan?
Contents
Planfit users log Chin up more often — 1,040 sessions vs 155. Compare Biceps form, muscles worked, and when to use each.
Compare the benefits of Chin up and Overhead Cable Bicep Curl and pick the one that fits your Biceps workout.
Chin up vs Overhead Cable Bicep Curl: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Chin up more often — 1,040 sessions compared to 155 for Overhead Cable Bicep Curl.
What most people do isn't always what fits you. Chin up and Overhead Cable Bicep Curl differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Chin up and Overhead Cable Bicep Curl Differ
| What differs | Chin up | Overhead Cable Bicep Curl |
|---|---|---|
| Muscles worked | back, traps, and biceps | biceps and forearms |
| Equipment | a pull-up bar | a machine |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,040 sessions | 155 sessions |
How to Do Chin up
Chin up Muscles Worked: Biceps
Form
- 1. Engage your arms and lift up so that your chest is facing forward.
- 2. Slowly return to the starting position.
Coach's Tips
- 1. Move slowly so that your body does not sway due to momentum, and keep your shoulders fixed so they do not shrug upward.
- 2. Engage your abs so that your lower back does not overarch, and if you feel pain in your elbows or the front of your shoulders, use an assist band.
For a full Chin up guide with alternatives and benefits, see the Chin up exercise guide.
How to Do Overhead Cable Bicep Curl
Overhead Cable Bicep Curl Muscles Worked: Biceps
Form
- 1. Keep your elbows and shoulders fixed while lifting the weight.
- 2. Slowly return to the starting position.
- 3. When lowering the weight, do not lower it completely; lower it just enough so that your biceps do not relax.
Coach's Tips
- If the space is narrow and you can't stretch your arms out fully, please proceed with one arm at a time.
For a full Overhead Cable Bicep Curl guide with alternatives and benefits, see the Overhead Cable Bicep Curl exercise guide.
Frequently Asked Questions
Which is better for Biceps, Chin up or Overhead Cable Bicep Curl?
Planfit users log Chin up more often — 1,040 sessions against 155 for Overhead Cable Bicep Curl. Both train Biceps, so pick the one that matches the equipment you have and the muscles you want to load.
Do Chin up and Overhead Cable Bicep Curl work the same muscles?
Not quite. Chin up loads back, traps, and biceps, and Overhead Cable Bicep Curl loads biceps and forearms.
What equipment do Chin up and Overhead Cable Bicep Curl need?
Chin up needs a pull-up bar, and Overhead Cable Bicep Curl needs a machine.
Which is easier to start with?
Chin up is the easier place to start. Move to Overhead Cable Bicep Curl once your form holds up.
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