STANDING BEHIND BACK CURL

A.K.A. Band Behind-Back Curl

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.Step 1Step 2

A.K.A. Standing Bicep Cable Curl Behind

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.Step 2Step 3