Cable Curl Behind Back

How to do it

1. Set both pulleys of a cable crossover at their lowest position and clip a single handle on each.
2. Grip one handle in each hand, face away from the machine and take a small step forward.
3. Stand upright with feet hip-width and let the cables draw your straight arms back behind your hips.
4. Curl both handles up toward your shoulders, keeping the upper arms behind the torso.
5. Lower slowly until the arms are straight behind you again.

Tips

• Stay tall: an upright torso keeps the upper arms behind the body.
• Use a lighter load than a normal cable curl, the stretched position is weaker.

Common mistakes

• Letting the elbows swing forward to the front of the body.
• Arching the lower back as the handles rise.

Muscles worked by the Cable Curl Behind Back

• Biceps (long head) Primary36%
• Biceps (short head) Primary26%
• Brachialis Secondary18%
• Brachioradialis Minor6%
• Forearm flexors Minor6%
• Front delts Stabilizer3%
• Spinal erectors (lower back) Stabilizer3%
• Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm behind the body the long head works from a stretch (Oliveira 2009). Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Cable Curl Behind Back alternatives

Same equipment

• Bayesian CurlCable
• Bayesian Curl (Cuff)Cable

Different equipment

• Decline Dumbbell CurlDumbbell
• Drag CurlBarbell

Easier

• EZ Bar Drag CurlEZ bar
• Incline Dumbbell CurlDumbbell

Make it harder

• Barbell Cheat CurlBarbell
• Cheat CurlDumbbell

Make it easier

• EZ Bar Drag CurlEZ bar
• Incline Dumbbell CurlDumbbell
• Seated Incline Dumbbell CurlDumbbell
• Narrow Grip Barbell CurlBarbell

Similar exercises

• Cable Drag CurlCable
• Incline Cable CurlCable
• Lying Cable CurlCable
• Cable CurlCable
• Cable Curl (EZ Bar)Cable
• Low Cable CurlCable

Frequently asked questions

What muscles does the Cable Curl Behind Back work?

Mainly the biceps (long head) and biceps (short head). The brachialis assist.

Is the Cable Curl Behind Back good for beginners?

The Cable Curl Behind Back is rated intermediate. If you are new, learn the EZ Bar Drag Curl first and build up from there.

What is a good alternative to the Cable Curl Behind Back?

For example the Bayesian Curl, Bayesian Curl (Cuff) and Decline Dumbbell Curl. They train mostly the same muscles, some with different equipment.

How do you make the Cable Curl Behind Back harder?

Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.

Sources

• Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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