How to do the Cable Behind-the-back Curl
Set the pulley low, grab the handle with one hand and stand with your back to the machine.
Step forward so your arm is pulled slightly behind your body, palm facing forward.
Curl the handle toward your shoulder without letting your elbow drift forward.
Lower slowly, feeling the stretch in your biceps, and finish your reps before switching arms.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Behind-the-back Curl doesn’t suit your gym or your joints.
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