How to do a Behind the Back Cable Bicep Curl

Authored by Fitbod

About Behind the Back Cable Bicep Curl

Sets Logged
208,458
Popularity Rank
282nd
Difficulty
Beginner
Biceps Strength
88 mSCORE 17th
Primary Muscles
Secondary Muscles
None

Instructions: How To

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.

  1. Stand with your back to the cable machine in a staggered stance. Grasp the handle of the cable in one hand.
  2. Position your arm behind you with your palms facing the floor.
  3. Engage your bicep to curl your arm forwards while keeping your shoulders back and your elbow locked in place behind your torso.
  4. Tense your biceps and hold this position for a moment at the top of the movement.
  5. Slowly allow the weight to descend back to the starting position while maintaining tension in your biceps.
  6. Maintain good posture by keeping your core engaged for stability and your elbow locked in place slightly behind you.
  7. You should feel this exercise in your bicep.

Sets & Reps: How many to do

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.

  • beginner
    8
    reps
    10
    lbs
    1 Rep Max
    12.5
    lbs
  • intermediate
    8
    reps
    12.5
    lbs
    15
    lbs
  • advanced
    8
    reps
    15
    lbs
    20
    lbs

Enter your stats to calculate your Sets & Reps