Behind-the-Back Barbell Curl Guide

Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
Targeted Muscle Groups:
- primary: biceps
- secondary: forearm

How to perform?

How to perform: Stand holding a barbell behind your thighs with a supinated grip. Curl the bar up while keeping the elbows close to the body and focus on a deep stretch at the bottom before contracting. Control the eccentric to emphasize lengthening under load.

Muscles worked: primary biceps, secondary forearms and brachialis. Proper form is to avoid using torso momentum and not flaring the elbows. This exercise places a unique stretch on the long head of the biceps and helps develop thickness through an extended range of motion.

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Variations

This exercise doesn't have any variations

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