Cable Behind Back Curl

Introduction

The Cable Behind Back Curl is a highly effective isolation exercise targeting the biceps brachii, specifically designed to enhance muscle hypertrophy and definition. By positioning the cable behind the back, this exercise places a unique stretch on the biceps, engaging the muscle fibers more intensely throughout the range of motion. This setup not only maximizes the contraction at the peak of the curl but also minimizes the involvement of the shoulders and forearms, ensuring that the biceps are the primary focus. Ideal for both novice and advanced lifters, the Cable Behind Back Curl can be seamlessly integrated into any arm workout routine to promote balanced muscle development and strength gains.

Execution

How to Execute Cable Behind Back Curl

Setup

1. Attach a single handle to the low pulley of a cable machine.
2. Stand with your back facing the cable machine, feet shoulder-width apart.
3. Reach behind your back and grasp the handle with an underhand grip (palm facing forward).
4. Step forward slightly to create tension in the cable, allowing your arm to extend fully behind you.
5. Keep your torso upright and your core engaged throughout the exercise.

Execution

1. Begin by curling the handle upward, keeping your elbow stationary and close to your body.
2. Focus on contracting your bicep as you lift the handle towards your shoulder.
3. Pause briefly at the top of the movement, ensuring a full contraction of the bicep.
4. Slowly lower the handle back to the starting position, fully extending your arm behind you.
5. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully release the handle back to the starting position.
2. Step back towards the cable machine to reduce tension before letting go of the handle.
3. Switch arms and repeat the exercise to ensure balanced development.