Behind-the-Body Low Cable Curl: how to do it right
In short: A biceps isolation curl done with your body in front of the pulley, arm behind you, which loads the long head in the stretched position.
How to do it, step by step
- 1Stand with your back to the low pulley, grab the handle, arm at your side and then slightly behind the torso.
- 2Lock the shoulder and elbow in position: only the forearm moves, the arm stays in shoulder extension.
- 3Bend the elbow to bring the handle up and forward without moving the elbow forward.
- 4Curl up to full contraction of the biceps, without swinging the trunk.
- 5Brake the return for 2 to 3 seconds to full extension, arm stretched behind you.
- 6Keep going with no bounce or jerk at the bottom of the range.
The mistake to avoid
Don't bring your elbow in front of your body, keep it behind.
Other common mistakes
- You bring the elbow forward during the lift: keep the arm fixed behind you to preserve the stretch of the long head.
- You drop the load at the bottom without control: brake for 2 to 3 seconds, that's where the work happens.
- You cut the bottom range short: fully straighten the elbow to load the stretched muscle.
- You swing the torso to help: brace and stabilize, let only the forearm work.
Muscles worked
- Main:
- Biceps
The biceps brachii is the prime mover, with a marked emphasis on its long head (outer head), heavily stretched when the elbow goes behind the torso. The brachialis assists underneath the biceps. The brachioradialis takes a minor part in the elbow flexion.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Standing with your back to the low pulley, grab the handle with your arm at your side and then slightly behind the torso. Lock the shoulder and elbow in position: only the forearm moves, the arm stays behind you. Raise the handle without moving the elbow forward, then brake the return to full extension, arm stretched behind you.
How far down should I go?
Here the tension is highest at the bottom, arm straight and behind you: the long head is fully stretched under load, that's the whole point of the movement. Never cut the bottom range short, fully straighten the elbow and brake the return for 2 to 3 seconds. At the top the pulley releases a bit, what matters is at the bottom.
I don't feel anything, is that normal?
On this curl, the magic is at the bottom. Pick a moderate load that lets you hold a full stretch without compensating, and chase the sensation of pulling in the lower biceps, near the elbow. Resist the return as if you were holding back the pulley: less weight, more range and control.
How fast should I do the movement?
Brake the lowering, the phase where the biceps lengthens, for 2 to 3 seconds to full extension. Come back up firmly but under control, with no bounce or jerk at the bottom. It's the braking in the stretched position that does the work.
How do I breathe?
Breathe in at the bottom in the stretched position, breathe out as you raise the forearm during the effort. Keep the trunk braced and the abs tight to lock the posture and avoid any swinging.