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Last updated March 5, 2026
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Biceps
Biceps Curl - Behind the Back (Cable)
Stand with your back to a low cable and curl the handle forward, placing extra stretch on the long head of the biceps.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
bicepsbicep (long head)
Secondary
upper forearmforearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a single handle to the lowest cable position.
- Stand with your back to the cable machine and grasp the handle with one hand.
- Step forward until there is tension on the cable with your arm extended behind your body.
- Step 2Execution
- Keep your upper arm stationary and close to your torso.
- Curl the handle forward by flexing your bicep.
- The behind-the-back position stretches the long head of the biceps at the bottom, increasing activation.
- Squeeze hard at the top of the movement.
- Step 3Return
- Slowly extend your arm back behind your body against the cable resistance.
- Do not let the weight stack slam; maintain control throughout.
- Complete all reps on one side before switching arms.