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How to Do Behind-the-Back Cable Curl — Form, Muscles & Tips

Learn how to do the Behind-the-Back Cable Curl: step-by-step form, muscles worked, cable setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Stand beside a low cable pulley, gripping the handle behind your body with the near hand.
  2. Stand tall with the arm extended slightly behind your torso to create a stretch in the bicep.
  3. Curl the handle forward and upward toward your shoulder.
  4. Hold briefly at the top.
  5. Slowly lower back to full extension behind the body.
  6. Repeat for the desired number of repetitions then switch sides.