Behind the Back Cable Curl
Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Cable
Difficulty
Intermediate
Type
Pull
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Behind-the-back cable curls position your arm behind your body facing away from the pulley, creating a deep stretch on the biceps long head. This is essentially the Bayesian curl performed with a cable. The behind-body position maximally lengthens the biceps at the start of each rep.
When to use it
Use for long head emphasis and stretch-focused training.
Who it's for
Intermediate lifters targeting bicep peak.
Step far enough forward that your arm can extend fully behind you with tension. Keep your elbow relatively fixed—the movement should occur at the elbow joint, not the shoulder. Feel the stretch at the bottom before curling forward.
Muscles worked: Behind the Back Cable Curl
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Behind the Back Cable Curl form guide
- 1
Set cable pulley to lowest position.
- 2
Stand facing away from machine.
- 3
Reach back and grip handle with one hand.
- 4
Step forward to create tension with arm behind you.
- 5
Curl handle forward and up.
- 6
Lower slowly behind you with control.
What are the best tips for the Behind the Back Cable Curl?
Creates great stretch on long head of bicep.
Keep elbow relatively fixed during curl.
Similar benefit to Bayesian curl.
When to Use the Behind the Back Cable Curl
Use behind-the-back cable curls when targeting the long head and bicep peak. They work well as a secondary or finishing movement after heavier bilateral curls. The constant cable tension combined with the stretched position makes them highly effective for moderate-rep hypertrophy work.
What are common Behind the Back Cable Curl mistakes to avoid?
Too much elbow movement - loses isolation.
Letting your elbows drift wide during the Behind the Back Cable Curl shifts load onto your shoulder joint instead of your Biceps brachii (long head). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Standing too close - not enough stretch.
On pulling movements like the Behind the Back Cable Curl, this mistake typically means your arms are doing work that should come from your Biceps brachii (long head). Initiate every rep by engaging your Biceps brachii (long head) first, then let your arms follow.
Rotating torso - uses body momentum.
Bouncing or using momentum during the Behind the Back Cable Curl takes work away from your Biceps brachii (long head) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Is the Behind the Back Cable Curl right for you?
Intermediate lifters targeting bicep peak.
How to Program the Behind the Back Cable Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per arm. Rest 45 seconds.
What are good alternatives to the Behind the Back Cable Curl?
Bayesian Curl
Incline Dumbbell Curl
Drag Curl
Other Variations
- Two Arm Behind Back Cable Curl
Frequently Asked Questions About the Behind the Back Cable Curl
The Behind the Back Cable Curl primarily targets the Biceps brachii (long head), making it an effective exercise for biceps development. Secondary muscles worked during the Behind the Back Cable Curl include Brachialis, providing additional training stimulus. Stabilizer muscles engaged include Core, Rear deltoid.
The Behind the Back Cable Curl is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters targeting bicep peak. Focus on proper technique and consider starting with easier variations.
For the Behind the Back Cable Curl, the recommended approach depends on your goals. 3 sets of 10-12 reps per arm. Rest 45 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 15-20 reps.
The Behind the Back Cable Curl typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Behind the Back Cable Curl include: Bayesian Curl, Incline Dumbbell Curl, Drag Curl. These exercises target similar muscle groups as the Behind the Back Cable Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Start light to feel stretch.
- Maintain elbow position.