Behind-the-Back Cable Curl
Standing in front of the low pulley with the arm behind the torso, curl forward; the shoulder stays extended, which stretches the biceps at the bottom.
How to do it
Setup
Low pulley BEHIND you, arm trailing back, step forward until the cable is taut.
Steps
- Curl the handle forward and up from the stretched start.
- Keep the upper arm still at the side.
- Return into the long stretch behind the body.
Common mistakes
Standing too close: the stretch IS the variant; step out. Shoulder rolling forward: it stays back; only the elbow bends. Rushing the negative: the stretched return builds the peak.
Breathing
Exhale on the curl, inhale on the stretch.
