What muscles does Behind the Back Curl (Cable) work?

The Behind the Back Curl (Cable) primarily targets the Biceps, specifically the Long Head, Short Head.

How often should I do Behind the Back Curl (Cable)?

For optimal results, include Behind the Back Curl (Cable) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Behind the Back Curl (Cable)?

To perform Behind the Back Curl (Cable), you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Behind the Back Curl (Cable) suitable for beginners?

Yes, beginners can perform Behind the Back Curl (Cable) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Behind the Back Curl (Cable) at home?

Behind the Back Curl (Cable) requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Behind the Back Curl (Cable)

Learn how to do the Behind the Back Curl (Cable) with proper form, setup, and execution.

This cable movement primarily targets biceps, including long head, short head.

How to Perform Behind the Back Curl (Cable)

1
Attach a single handle to the low pulley of a cable machine and grab it with one hand.
2
Stand with your back to the machine and step forward so the cable runs behind you.
3
Let your arm hang straight behind you with your palm facing forward.
4
Engage your abs and take a breath.
5
Curl the handle upward by bending your elbow, squeezing your bicep at the top and exhale. Keep your upper arm stationary.
6
Slowly lower the handle back to the starting position and breathe in.
7
Once finished training one side, do the same number of reps with your other arm.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.