About this exercise
The behind-the-body cable curl keeps constant tension on the biceps and places the upper arm behind the torso, emphasizing the long head and the stretched portion of the curl.
Behind body cable curl
Step by step instructions, muscle activation and variants for the Behind body cable curl.
Unknown difficultyBiceps
How to Perform
- Attach a handle to a low pulley and stand facing away from the machine with the cable behind you
- Hold the handle with an underhand grip, arm extended and slightly behind your body
- Keeping your elbow fixed and pointing down, curl the handle forward and up
- Squeeze your biceps at the top
- Slowly lower back to the stretched starting position
- Repeat
Muscle Activation
Primary
Biceps
Common Mistakes
Common mistakes content is coming soon.
About the Behind body cable curl
The Behind body cable curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.