General exercise guide
Behind the Back Cable Curl
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Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Cable
Difficulty
Intermediate
Type
Pull
See how Behind the Back Cable Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Coaching Note
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
Also targets: Forearms, Brachialis
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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 away from the intended path during the Behind the Back Cable Curl can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Standing too close - not enough stretch.
On an upper-body pulling movement like the Behind the Back Cable Curl, this mistake can shift work away from your Biceps brachii (long head). Keep your torso stable and guide the load through the intended pulling path.
Rotating torso - uses body momentum.
Bouncing or using momentum during the Behind the Back Cable Curl makes the movement harder to control and can shift work away from your Biceps brachii (long head). Use a load you can move smoothly through the intended range.
Is the Behind the Back Cable Curl right for you?
Intermediate lifters targeting bicep peak.
How to Program the Behind the Back Cable Curl
Strength6-8 reps
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.
Muscle Growth10-12 reps
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.
Endurance15-20 reps
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.
Where Behind the Back Cable Curl fits in your workout
This is one example of how Behind the Back Cable Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Pull-Up or Lat Pulldown4 × 8
- Row Variation3 × 10
- Behind the Back Cable Curl3 × 12
- Hammer Curl3 × 12
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Behind the Back Cable Curl?
Bayesian Curl
BicepsCableIntermediate
Incline Dumbbell Curl
BicepsDumbbellIntermediate
Drag Curl
BicepsBarbellIntermediate
Other Variations
- Two Arm Behind Back Cable Curl
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Safety Notes
- Start light to feel stretch.
- Maintain elbow position.