How to do a Behind the Back Cable Bicep Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Behind the Back Cable Bicep Curl
Target muscles worked
Instructions for Proper Form
An isolation bicep exercise performed with the cable behind the back to emphasize peak contraction and full range of motion. It offers a unique angle that can lead to increased bicep growth and improved arm aesthetics.
- Stand with your back to the cable machine in a staggered stance. Grasp the handle of the cable in one hand.
- Position your arm behind you with your palms facing the floor.
- Engage your bicep to curl your arm forwards while keeping your shoulders back and your elbow locked in place behind your torso.
- Tense your biceps and hold this position for a moment at the top of the movement.
- Slowly allow the weight to descend back to the starting position while maintaining tension in your biceps.
- Maintain good posture by keeping your core engaged for stability and your elbow locked in place slightly behind you.
- You should feel this exercise in your bicep.
Weight & 1 Rep Max Calculator
Average Behind the Back Cable Bicep Curl standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
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Alternatives & Variations to Behind the Back Cable Bicep Curl
1. Cable Bicep Curl
94.9 mSCORESWAPPED 1,348 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
2. Incline Dumbbell Curl
95 mSCORESWAPPED 925 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By using an incline, you can also keep more tension on your biceps at the bottom of your range of motion which can help develop strength during that portion of the movement, as well as help you build muscle mass.
3. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 733 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
4. Hammer Curls
99.2 mSCORESWAPPED 606 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
5. Machine Bicep Curl
93.1 mSCORESWAPPED 561 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.
6. Cable Rope Hammer Curls
72.7 mSCORESWAPPED 536 TIMESCable Rope Hammer Curls focus on the biceps and brachialis with a neutral grip, offering a variation that differs from standard curls by emphasizing the outer biceps and forearms. Using a rope attachment on a cable machine allows for a full range of motion while providing constant tension, leading to improved muscle growth and strength. This exercise is particularly effective for developing arm thickness and grip strength, making it a valuable addition to any arm workout routine for balanced muscle development.
7. EZ-Bar Curl
98.1 mSCORESWAPPED 392 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
8. Machine Preacher Curl
82.4 mSCORESWAPPED 373 TIMESMachine Preacher Curl is an isolation exercise that targets the biceps. By using a preacher curl machine, you ensure your elbows are locked in place, preventing any swinging to assist in moving the weight. The machine adds stability to the movement, allowing you to focus more on exertion than stabilization, making it excellent for bicep development.
9. Single Arm Cable Bicep Curl
74.1 mSCORESWAPPED 337 TIMESSimilar to other curls, this isolation exercise targets the biceps. Using one arm at a time helps to prevent compensating for discrepancies in strength between sides, as well as adding a small demand for engaging your core to maintain good posture. The use of a cable gives you more control over where your resistance is coming from, which can help you maintain tension in your bicep throughout the movement.
10. Seated Dumbbell Curl
98 mSCORESWAPPED 331 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.