Behind the Back Curl (Cable)
Complete guide to Behind the Back Curl (Cable). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires cable. Step-by-step instructions and expert tips.
How to Perform Behind the Back Curl (Cable)
Attach a single handle to the low pulley of a cable machine and grab it with one hand.
Stand with your back to the machine and step forward so the cable runs behind you.
Let your arm hang straight behind you with your palm facing forward.
Engage your abs and take a breath.
Curl the handle upward by bending your elbow, squeezing your bicep at the top and exhale. Keep your upper arm stationary.
Slowly lower the handle back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |