Behind the Back Curl (Cable)

A unilateral cable curl performed with the pulley set low and positioned behind the body. The behind-the-back cable path keeps the biceps long head under a stretched load at the bottom, producing a distinct stimulus compared to front-facing curls.

Instructions

1. Set the cable pulley to the lowest position on the machine.
2. Stand facing away from the machine and step forward until there is tension on the cable, allowing it to run behind your hip.
3. Grasp the handle with a supinated (palm-up) grip, arm extended behind your body.
4. Keep your elbow stationary and positioned slightly behind the plane of your torso.
5. Curl the handle up and forward in an arc toward your shoulder, flexing the bicep.
6. Squeeze at peak contraction, then lower the handle slowly back to full arm extension.
7. Complete all reps on one side before switching arms.

Tips

• The cable-behind-body position is sometimes called the Bayesian curl, popularised by coach Menno Henselmans for its long-head bicep stretch.
• Do not let the elbow drift forward during the curl — keeping it back maintains the stretched starting position that makes this exercise effective.
• Use a lighter load than a standard cable curl; the stretched position reduces mechanical advantage at the bottom.
• Control the eccentric (lowering) phase to maximise time under tension through the full range of motion.
• This is not the same as the Cable Behind the Back Wrist Curl, which targets the forearm extensors from the same body position.