The behind-the-back one-arm cable curl builds bicep size and strength by limiting the momentum you can use to curl the weight. By pulling a weight from behind your back, you keep your elbows back and increase tension on your biceps.
Step by step instructions
Stand in front of an adjustable cable machine in a staggered stance with the D-handle attachment on the lowest setting and your back facing the machine. Grab the handle behind your back with your palm facing forward and your wrist fully extended. Place your other hand on your hip.
Curl the handle upward to shoulder level. Pause, then slowly lower the weight to the starting position.
Mistakes and Tips
- Perform the movement in a slow and controlled manner.
- Focus on moving all the way through the range of motion with each rep.
- You should feel tension on your biceps throughout the movement.