BEHIND BACK CURL

Attach the band to the bottom of a door or an immobile object behind you on the floor then sit down on a stability ball and grasp on to the band handles, keep your arms straight and slightly behind your torso slowly bring the handle of one side toward your shoulder in an arc keeping the upper part of your arm just behind your side, contract the bicep and then slowly return to the starting position and repeat making sure to do the same amount with the other arm until the set is finished.

Attach the band to the bottom of a door or an immobile object behind you on the floor then sit down on a stability ball and grasp on to the band handles, keep your arms straight and slightly behind your torso slowly bring the handles toward your shoulders in an arc keeping the upper part of your arms just behind your sides, contract the bicep and then slowly return to the starting position and repeat making sure to alternate arms until the set is finished.

Attach the band to the bottom of a door or an immobile object behind you on the floor then sit down on a stability ball and grasp on to the band handles, keeping your arms straight and slightly behind your torso slowly bring the handles toward your shoulders in an arc keeping the upper part of your arms just behind your sides, contract the biceps and then slowly return to the starting position and repeat until the set is finished.

Attach the band to the bottom of a door or an immobile object behind you on the floor then sit down on a stability ball and lift one foot off of the floor then grasp on to the band handles, keep your arms straight and slightly behind your torso slowly bring the handle toward your shoulder in an arc keeping the upper part of your arm just behind your side, contract the bicep and then slowly return to the starting position and repeat making sure to do the same amount with the other arm until the set is finished.

Attach the band to the bottom of a door or an immobile object behind you on the floor then sit down on a stability ball and lift one foot off of the floor then grasp on to the band handles, keep your arms straight and slightly behind your torso slowly bring the handles toward your shoulders in an arc keeping the upper part of your arms just behind your sides, contract the bicep and then slowly return to the starting position and repeat making sure to alternate arms until the set is finished.

Attach the band to the bottom of a door or an immobile object behind you on the floor then sit down on a stability ball and lift one foot off of the floor then grasp on to the band handles, keep your arms straight and slightly behind your torso slowly bring the handles toward your shoulders in an arc keeping the upper part of your arms just behind your sides, contract the biceps and then slowly return to the starting position and repeat until the set is finished.

Anchor the band to a stable structure just above the floor (low anchor position). Face away from the anchor point, grab the handles with both hands, and step forward to create tension in the band. Step far enough forward that your arms are behind your body in the start position, elbows fully extended. From here, bend your elbows and contract your biceps to curl both handles up - all while keeping your upper arms stationary BEHIND your torso (hence, "behind-back"). Squeeze the contraction hard at the top, then return to the start position under control, reaching full elbow extension at the bottom.

Keep your arm straight and slightly behind your torso slowly bring the handle of one side toward your shoulder in an arc keeping the upper part of your arm just behind your side, contract the bicep and then slowly return to the starting position and repeat making sure to do the same amount with the other arm until the set is finished. Tips

It is important to make sure the upper arm remains still during the movement. Do not allow the elbow to rise, and concentrate on squeezing the bicep.

Take a low cable attachment and use a D handle. Stand with your feet staggered and slightly to the side of the pulley.

Keep your arm straight and slightly behind your torso slowly bring the handle of one side toward your shoulder in an arc. Keeping the upper part of your arm just behind your side, contract the bicep and then slowly return to the starting position and repeat making sure to do the same amount with the other arm until the set is finished.