Behind-the-Back One-arm Cable Curl
Muscle Groups: Biceps
Behind-the-Back One-arm Cable Curl focuses on Biceps, with Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Behind-the-Back One-arm Cable Curl with proper form and technique.
- 1
Stand in front of a cable machine with the pulley at the lowest setting and attach a single handle.
- 2
Grab the handle with one hand and step back, keeping your arm behind your back.
- 3
With your elbow close to your waist, curl the handle toward your shoulder, engaging your biceps.
- 4
Lower the handle back to the starting position with control, keeping your form steady.
Tips for Success
These tips will help you perform Behind-the-Back One-arm Cable Curl safely and effectively while maintaining proper form.
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Keep your elbow stationary to avoid strain on your shoulder and ensure the focus is on your biceps.
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Do not use momentum; control the movement to increase effectiveness and prevent injury.
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Maintain a neutral spine throughout the exercise to support your lower back.
Secondary Muscles
While Behind-the-Back One-arm Cable Curl primarily targets Biceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Behind-the-Back One-arm Cable Curl, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Behind-the-Back One-arm Cable Curl, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
