How to do the Behind the Back Cable Curl
- Stand facing away from the cable machine and hold the handle with your palm up.
- Step forward until the cable gently pulls your arm back slightly.
- Curl the handle forward and up, bending your elbow, keeping your upper arm still.
- Lower the weight slowly, feeling the stretch in your arm.
Full technique — 7 steps
- Set a single handle on the low pulley and stand facing away from the machine.
- Hold the handle with an underhand grip and step forward until the cable pulls your arm slightly behind you.
- Stand tall with your palm facing forward and your upper arm held still.
- Curl the handle forward and upward by bending the elbow without letting the shoulder roll forward.
- Raise until your forearm approaches your biceps and the elbow stays just behind your torso.
- Lower the handle back until the elbow is fully extended and the biceps are stretched under tension.
- Finish each rep without turning your torso, then complete the set before switching arms.
Common mistakes
- Elbow drifting in front of torso
- Shoulder rolling forward during curl
- Twisting the torso to assist
- Cutting off the stretched bottom
Form cues
- Keep upper arm back
- Curl through the pinky
- Stand tall throughout
- Use the stretched position
