Kneeling Head-Behind Curl Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: biceps
- secondary: front deltoids
How to perform?
Kneel or sit upright and curl a dumbbell or cable up with the elbow tracking slightly behind the head to emphasize the long head of the biceps. Focus on a full concentric squeeze and a controlled eccentric descent.
Muscles worked: biceps (primary) with some front-deltoid involvement (secondary). Common mistakes are using excessive momentum and letting the shoulder dominate. This variation increases peak contraction and rear-head emphasis for fuller biceps peaks.
Track your progress
Sign in to log your sets, watch your personal records, and see this lift trend over time.
Sign inVariations
This exercise doesn't have any variations
Similar Exercises
30-degree Incline Biceps Curl
isolation60-degree Incline Hammer Curl
isolationBarbell Curls
isolationBehind-the-Back Barbell Curl
isolationBehind-the-Back High-Stretch Curl
isolationBicep Rope Curls
isolationConcentration Curls
isolationDumbbell Preacher Curls
isolationEZ Bar Curls
isolationEZ-Bar Preacher Curls
isolationIncline Dumbbell Curls
isolationKneeling Olivia Curl
isolationMachine Preacher Curls
isolationNautilus Bicep Curls
isolationReverse Barbell Curls
isolationReverse Dumbbell Curls
isolationReverse EZ-Barbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationSpider Dumbbell Curls
isolationStanding Alternating Dumbbell Curl
isolationStanding Alternating Dumbbell Hammer Curl
isolationStanding Dumbbell Curls
isolationStanding EZ-Bar Cable Curl
isolationStanding Hammer Curls
isolationStanding Wide Cable Curl
isolationChin-ups (Underhand Pull Ups)
compoundSingle Arm Isolation Cable Bicep Curls (Cable Concentration Curls)
compoundSupinated Chin-Up (AMRAP)
compoundWeighted Chin-Ups
compound