Intermediate
Behind-The-Back One-Arm Cable Curl
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Behind-The-Back One-Arm Cable Curl targets the biceps brachii, which is the two-headed muscle on the front of your arm that merges into one muscle belly near the elbow. The exercise also engages the brachialis, which lies beneath the biceps muscle, plus the shoulders'' forearms and deltoids.
Exercise Instructions
-
Step 1
Stand in front of the rotating wire machine with the D hand at the lowest position and with your back to the machine. Take the handle behind your back, the palms forward, and the wrists fully extended. Put your other hand on your thigh. -
Step 2
Raise the handle to the shoulder. Stop, then gradually lower the weight back to the starting position.
Muscle Groups
Behind-The-Back One-Arm Cable Curl targets Biceps as seen below.
Exercise Tips
- Perform the movement slowly and under control.
- Focus on moving through your entire range of motion with each rep.
- As you move, you should feel tension in your biceps.
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