Behind the Back Cable Curl
Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Cable
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for long head emphasis and stretch-focused training. The Behind the Back Cable Curl — a isolation pulling movement — is one of the most effective ways to train your biceps, with secondary work on your Brachialis.
Everything You Need to Know About the Behind the Back Cable Curl
The Behind the Back Cable Curl is a intermediate difficulty exercise that targets your Biceps brachii (long head). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for long head emphasis and stretch-focused training. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters targeting bicep peak. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Behind the Back Cable Curl
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Behind the Back Cable Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start light to feel stretch.
- Maintain elbow position.