Behind the Back Curl (Cable)
Trains the biceps. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Behind the Back Curl (Cable)
- Set a cable pulley at its lowest point with a single handle. Stand facing away from the machine and take the handle in one hand, palm facing forward.
- Step forward until the cable draws your working arm slightly behind your body, then stagger your feet for balance.
- Keeping your elbow fixed at your side, curl the handle forward and up towards your shoulder.
- Squeeze at the top, then lower slowly until your arm is straight and slightly behind you again. Finish your reps, then switch arms.
Form cues
Getting it right
- Keep your upper arm still; only the forearm moves.
- Let the cable stretch the bicep at the bottom of every rep rather than cutting it short.
- Stand tall and don't lean forward to help the weight up.
Muscles worked
What Behind the Back Curl (Cable) trains
In the programs
None of our programs use the Behind the Back Curl (Cable)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 15 on the Biceps page.
Substitutes
Swap Behind the Back Curl (Cable) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Behind the Back Curl (Cable) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.